Black Bean Cat Fish Recipe With Avocado

Ingredients:

6 (4 ounce each) medium catfish, fresh or frozen, cut into ½ inch thick pieces
1 (15 ounce) can black beans, rinsed and drained
1 medium avocado, peeled, halved, seeded and diced
2 tablespoon green onions or scallions, cleaned and chopped finely
1 medium tomato, chopped
2 tablespoon fresh cilantro, snipped
2 tablespoon fresh oregano, snipped
¼ teaspoon cayenne pepper
1 tablespoon olive oil, preferably extra virgin
¼ teaspoon salt
3 tablespoon fresh lemon juice
1 teaspoon fresh lemon peel, shredded finely
1 Lemon, cut into wedges

Catfish Cooking Method:

1. If you plan to use frozen catfish then make sure to thaw it thoroughly before proceeding further with the recipe. Rinse the fish and pat it dry with the help of paper towels. Set aside.
2. Combine the lemon juice along with the shredded lemon peels, oregano, green onions or scallions, cilantro, cayenne pepper, olive oil and salt in a small bowl for relish.
3. Combine drained black beans along with the chopped tomatoes and diced avocado in another large bowl. Add half the amount of cilantro and lemon mixture to the bean mixture. Mix well and cover the bowl. Place in the refrigerator to chill.
4. Place the catfish directly over the rack of an uncovered grill over medium coals. Cover and grill for about 4 to 5 minutes or until the fish flakes easily. Turn the fish once when it is halfway done through grilling and brush the reserved cilantro and lemon mixture as desired. Discard any remaining mixture. To check if the fish is done try to flake it with the help of a fork, if it flakes easily then consider it done. If it doesn’t flake easily then allow it to grill for few more minutes. Sever grilled catfish with chilled relish and lemon wedges on the side. This recipe makes 6 servings.

Health Tips:

• Catfish with black bean and avocado relish is a diabetes friendly recipe that provides about 273 calories, 23 gm proteins, 14 gm carbohydrates and 15 gm total fat per serving.
• You may use any other fish like salmon, sardine or tuna in place of the catfish to add variety to your recipe.
• This recipe provides 337 mg sodium per serving. So if you are on sodium restricted diet or low sodium diet and plan to include this recipe in your meals then balance your intake of other sodium rich foods accordingly. This recipe also provides about 53 gm cholesterol. The major source of sodium and cholesterol in this recipe is the canned beans and catfish.
• Substitute the canned beans with fresh, boiled beans to decrease the sodium value of this recipe.