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Hungry Kids? Keep 'em happy ... and healthy!

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Grilled Catfish Kabobs
Grilled Catfish Tacos With Citrus Slaw Catfish
Fish Sticks in a Flash
Remoulade Dipping Sauce
Honeybee's Dipping Sauce

(Family Features) - Family vacations, swimming, soccer, reunions, little league cookouts and other summer breaks leave little time to relax.Adding to the summer stress is the challenge of finding the time to cook a nutritious family meal your kids will actually eat. By starting with healthy, versatile ingredients, you can make wholesome, kid-friendly meals easy.

For example, U.S. Farm-Raised Catfish can be ready to eat in as little as 10 minutes, which makes it the ideal meal solution for families with busy summer schedules. Tacos or kabobs prepared with grilled catfish are an excellent source of protein and are low in calories and saturated fat. U.S. Farm-Raised Catfish has a mild taste, so even kids who usually turn up their noses at fish will enjoy its subtle flavors.

For the healthiest option, pair U.S. Farm-Raised Catfish with heart-healthy canola oil. Canola oil offers the best source of omega-3 fatty acids of any leading vegetable oil and using it in a marinade can help your family avoid unnecessary saturated fats. The light flavoring of canola oil makes it extremely versatile. It is perfect for salad dressings, stir-fry or in any recipe that calls for cooking oil.

Quick-and-easy recipes with canola oil and U.S. Farm-Raised Catfish make summer meals simple and nutritious. For more family-pleasing meal ideas, visit www.catfishinstitute.com and www.canolainfo.org.

Grilled Catfish Kabobs

Ingredients
  • 1/2 cup orange juice
  • 1/4 cup honey
  • 1/4 cup canola oil
  • Salt and pepper to taste
  • 1 small sweet potato, peeled and cut into 1-inch chunks
  • 2 portabella mushrooms, cut into 1-inch chunks
  • 1 red onion, cut into chunks
  • 1 green pepper, cut into chunks
  • 1 red pepper, cut into chunks
  • 1 1/2 pounds U.S. Farm-Raised Catfish fillets, cut into pieces
  • Additional vegetables, optional

Preparation
    1. In disposable plastic bag, mix together orange juice, honey, canola oil, salt and pepper. Add sweet potatoes, mushrooms, onions, peppers and catfish. Marinate 30 minutes in refrigerator. Stir occasionally.
    2. Skewer marinated ingredients on metal skewers. Discard any leftover marinade. Grill 15 to 20 minutes or until vegetables are tender when pierced with skewer and catfish is opaque.

Serves
Makes 3 to 4 servings

Grilled Catfish Tacos With Citrus Slaw Catfish

Ingredients
Catfish
  • 1 tablespoon mild or hot chili powder
  • 1/4 cup canola oil
  • 2 tablespoons fresh lemon or lime juice
  • 4 U.S. Farm-Raised Catfish fillets
Citrus Slaw
  • 2 cups prepared coleslaw mix
  • 1 cup orange sections, diced
  • 1 cup thinly sliced red bell pepper
  • 1/2 cup vertically sliced red onion
  • 1/2 cup vinegar
  • 1/4 cup canola oil
  • 3 tablespoons sugar
  • 1 teaspoon salt
  • 1/4 teaspoon pepper
Tacos
  • 4 flour tortillas for soft tacos (10-inch)
  • Lemon and/or lime wedges
  • Cilantro leaves (optional)

Preparation
    1. Preheat grill. Combine chili powder, canola oil and lemon or lime juice in dish. Add fillets and marinate for 20 minutes. Brush marinade over both sides of fillets. Arrange in wire grilling basket coated with canola oil cooking spray. Place grilling basket on grill rack. Grill 6 to 8 minutes on each side or until catfish flakes easily when tested with a fork.
    2. To prepare coleslaw, combine coleslaw mix, oranges, red bell pepper and red onion in bowl. In small bowl, whisk together vinegar, canola oil, sugar, salt and pepper. Pour over slaw mixture, tossing gently. Cover and chill.
    3. To serve, place 1 fillet on tortilla and top with 3/4 cup Citrus Slaw. Squeeze lemon and/or lime over slaw. Garnish with cilantro, if desired.

Serves
Makes 4 servings

Fish Sticks in a Flash

Ingredients
  • 1/2 cup cornmeal
  • 1/2 cup Parmesan cheese
  • 3/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 cup canola oil
  • 1 pound U.S. Farm-Raised Catfish fillets, cut into 1-inch-thick strips

Preparation
    1. Preheat oven to 475°F. Lightly oil or coat a large baking sheet with canola oil cooking spray and set aside.
    2. Combine cornmeal, cheese, garlic powder and salt in a medium bowl. Mix well. Place canola oil in small bowl. Lightly coat each piece of fish in canola oil and then roll in breading until well coated.
    3. Arrange fish on prepared baking sheet and bake until golden brown, 12 to 15 minutes. Serve with Remoulade or Honeybee's Dipping Sauce (recipes follow).

Serves
Makes 4 servings

Remoulade Dipping Sauce

Ingredients
  • 2 tablespoons lemon juice
  • 3/4 cup canola oil
  • 1/4 cup chopped green onion
  • 1/4 cup chopped onion
  • 2 tablespoons chopped celery
  • 1 teaspoon prepared horseradish
  • 1 tablespoon Creole or whole grain mustard
  • 1 tablespoon prepared yellow mustard
  • 1 tablespoon ketchup
  • 1 tablespoon chopped fresh parsley
  • 1/2 teaspoon salt
  • 1/8 teaspoon cayenne pepper

Preparation
    1. Place all ingredients in food processor and process 30 seconds. Use immediately or refrigerate up to 3 to 5 days in an airtight container.

Serves
Makes 1 cup

Honeybee's Dipping Sauce

Ingredients
  • 1/2 cup canola oil
  • 1/4 cup honey
  • 1 tablespoon Dijon mustard
  • 1 tablespoon lemon juice

Preparation
    1. Place ingredients in bowl and whisk until smooth. Use immediately or refrigerate up to 3 to 5 days in an airtight container.

Serves
Makes 1/2 cup

SOURCE: Canola Info
The Catfish Institute


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