I usually like to end the week with a recipe, so here’s a perfect dish for tonight’s dinner or a tasty weekend meal.

As we pointed out in Which Fish Is Fit to Eat?, catfish is one of your best seafood choices, according to Environmental Defense. It’s an excellent source of protein that’s low in saturated fat and contains omega-3 fatty acids.

This entree features a crunchy peanut and coconut topping. Serve with sliced tomatoes and a green salad, and dinner is ready.

Catfish With Peanut-Coconut Crust

Makes 4 servings

  • 1/3 cup honey-roasted peanuts, finely chopped
  • 1/4 cup crumbled honey-nut shredded wheat cereal
  • 2 tablespoons shredded coconut
  • 2 tablespoons minced green onion, divided
  • 1/3 cup sweet-and-sour sauce
  • 1 tablespoon low-sodium soy sauce
  • 1/4 teaspoon finely minced garlic
  • 4 catfish fillets (about 6 oz. each)
  1. Heat oven to 375°F. Spray a baking sheet with nonstick cooking spray; set aside.
  2. In a large bowl, combine peanuts, cereal crumbs, coconut and 1 tablespoon green onion; set aside.
  3. In a small bowl, combine sweet-and-sour sauce, soy sauce, garlic and remaining 1 tablespoon green onion. Remove 2 tablespoons of the mixture; brush over fillets.
  4. Place fillets on your prepared baking sheet. Sprinkle fillets with peanut-coconut mixture, dividing evenly.
  5. Bake until fish is opaque in center, 10 to 12 minutes, depending on size. Serve with remaining sauce mixture.

Note: Because you are committed to organic living, OrganicAuthority.com recommends using certified organic ingredients, when available, in all recipes to maximize flavor and nutrition, while minimizing your risk of exposure to pesticides, chemicals and preservatives. 

Recipe courtesy of The Catfish Institute and The National Peanut Board