Quick-cooking and light, seafood provides a variety of meals that are both delicious and nutritious.
Open-Faced Blackened Catfish Sandwiches
Time: 30 minutes
Prep Pointer: You can chop the tender tops of cilantro stems along with the leaves.
Serve with Stewed Okra and Fresh Tomato: Heat a Dutch oven over medium-high heat. Add 2 teaspoons olive oil to pan, swirling to coat. Add 3⁄ 4 cup chopped onion; sauté 2 minutes. Add 1 pound fresh okra pods, 1 cup chopped tomato, 1 cup vegetable broth, 3⁄4 cup fresh corn kernels, and 1⁄4 teaspoon salt; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until vegetables are tender, stirring occasionally. Yield: 4 servings (serving size: about 1-1⁄4 cups). CALORIES 102; FAT 2.8g (sat 0.3g); SODIUM 303mg