Spice Up Your Lenten Season
All-American fish pairs easily with a variety of flavors

Garlic Caesar Rub, Spicy Fireworks Rub and Salt-Free Herb Rub

(Family Features) - Forty days of fish doesn't have to be boring, and it certainly doesn't have to be difficult. For fish on the table this Lenten season - and year-round - cooks should keep the all-American fish on hand. Paired with a simple all- American side, U.S. Farm-Raised Catfish is versatile enough to go with just about everything!

U.S. Farm-Raised Catfish is a mild fish that tastes great with any kind of seasoning or marinade. Its versatility and convenience make it the first choice for cooks who want to give a twist to the average Lenten meal.

Americans won't settle for bland food - they are buying 50 percent more seasonings than they did 20 years ago. "Adding flavor to your fish can be as easy as `sprinkle and cook,'" said Judith Fertig who, along with Karen Adler, wrote Fish & Shellfish Grilled & Smoked. "Whether you opt for a prepackaged seasoning blend or experiment with different spices to create your own, you will enjoy a savory entrée in as little as 10 minutes."

Coauthor Adler counts on U.S. Farm-Raised Catfish when she wants a meal that is high on flavor and low on prep time. "It's perfect for Lent. Its mild flavor allows you to do about anything with it," Adler said. "No matter how you prepare it, every recipe tastes like a completely different dish."

When purchasing catfish, Adler recommends shoppers ask for U.S. Farm-Raised Catfish by name. "Not only is the flavor better when the fish is farm raised, it is the only way to guarantee a consistently high-quality, mild-flavored fish every time."

From Pond to Plate

With fish populations depleting at a rapid rate worldwide, home cooks do not have to worry about running out of the all- American fish. U.S. Farm-Raised Catfish tastes great, and cooks can feel great about serving it to their families.

U.S. catfish farmers are leading the movement toward environmentally sound aquaculture practices that focus on sustainable seafood and ecological safety. U.S. Farm-Raised Catfish feed only on a specially formulated, grain-based diet that floats on top of the water. They are raised in clean, controlled, man-made ponds filled with fresh well water. The self-contained ponds keep the fish from jeopardizing wild populations and impacting the surrounding environment.

Once harvested, the fish travel in aerated tank trucks to the plant, where the entire production process takes less than 30 minutes. U.S. Farm-Raised Catfish are among the freshest fish available.

The nation's leading environmental authorities unanimously give U.S. Farm-Raised Catfish their environmental "thumbs- up." Monterey Bay Aquarium, Environmental Defense and the National Audubon Society all give U.S. Farm-Raised Catfish their highest rating for abundance, sustainability and management.

For more information on U.S. Farm-Raised Catfish and seafood sustainability, visit: www.catfishinstitute.com www.mbayaq.org www.audubon.org www.environmentaldefense.org www.seafoodchoices.org.

Sprinkle 'n Cook Recipes

To prepare any of these simple recipes, start by mixing your spice blend or "rub."

1. Mix spices in a glass jar with tight-fitting lid. Store the blend in a dark cupboard, away from heat; it will keep for two to three months.
2. To cook catfish fillets, begin by sprinkling 1/2 to 1 teaspoon rub on a lightly oiled fillet. Grill or broil over high heat for 3 1/2 to 4 minutes per side or until the fish begins to flake when tested with a fork in the thickest part.

Hail, Caesar! Grilled Catfish

Pair this zesty fish with a Caesar salad mix - complete with greens, croutons and dressing.

Prep time: 5 minutes
Cook time: 8 minutes

Garlic Caesar Rub
(adapted from Karen Adler's Best Little Marinades Cookbook,
Ten Speed Press, 2000)

3 tablespoons dried basil
3 tablespoons dried oregano
3 tablespoons garlic salt
3 tablespoons lemon pepper
4 tablespoons grated
Parmesan cheese
4 U.S. Farm-Raised Catfish fillets (4 to 6 ounces each)
Olive oil spray

Approximate nutritional analysis (per serving): 249 calories; 14 g fat; 80 mg cholesterol; 3,081 mg sodium; 2 g carbohydrates; 1 g fiber; 28 g protein

Catfish With Spicy Fireworks Rub

This dish tastes great with a side of rice. Or bundle with fresh baby greens and ranch dressing and roll in warmed flour tortillas to make delicious Ranch House Catfish Tacos.

Prep time: 5 minutes
Cook time: 8 minutes

Spicy Fireworks Rub
(adapted from Karen Adler and Judith Fertig's Fish & Shellfish, Grilled & Smoked, The Harvard Common Press, 2002)

1/4 cup chili powder
1/4 cup ground cumin
1/4 cup ground coriander
2 tablespoons packed brown sugar
1 tablespoon salt
1 tablespoon red pepper flakes
2 tablespoons freshly ground black pepper
4 U.S. Farm-Raised Catfish fillets (4 to 6 ounces each)
Olive oil spray

Approximate nutritional analysis (per serving): 277 calories; 13 g fat; 75 mg cholesterol; 1,933 mg sodium; 13 g carbohydrates; 3 g fiber; 26 g protein

Catfish With Salt-Free Herb Rub

This goes well with fresh, buttered corn sprinkled with a dash of the Salt-Free Herb Rub.

Prep time: 5 minutes
Cook time: 8 minutes

Salt-Free Herb Rub
(from Karen Adler and Judith Fertig's Fish & Shellfish, Grilled & Smoked, The Harvard Common Press, 2002)

1/3 cup instant minced onions
1/3 cup dill weed
2 tablespoons dried tarragon
2 tablespoons dried oregano
1 tablespoon celery seed
1 tablespoon lemon pepper
1 tablespoon garlic powder
1 teaspoon red pepper flakes
4 U.S. Farm-Raised Catfish fillets (4 to 6 ounces each)
Olive oil spray

Approximate nutritional analysis (per serving): 270 calories; 13 g fat; 75 mg cholesterol; 335 mg sodium; 11 g carbohydrates; 3 g fiber; 27 g protein

More Low-Calorie "Sprinkle 'n Cook" Ideas

Citrus Rub - 1/4 cup each dried lemon peel, dried orange peel and ground black or red peppercorns

Aromatic Rub - 1/4 cup each cumin and coriander

Rosemary Rub - 1/4 cup each dried rosemary and lemon pepper

Pepper Rub - 1/4 cup each freshly ground black pepper and white pepper and 1 tablespoon red pepper flakes

Look for the Seal

Last year, Congress issued country-of-origin labeling requirements for certain products, including fish. For 2003, compliance is voluntary, but it becomes mandatory in 2004.

The Catfish Institute has developed this seal to identify catfish that is farm raised in the United States. Look for the seal in your grocer's seafood case.

SOURCE: The Catfish Institute