That's right, you read that correctly... Sweet & Sour Catfish.
My hubby loves sweet n sour, but we don't eat a lot of chicken, we don't eat a lot of tofu, and we were eating too much shrimp because we substituted it for everything that calls for chicken or tofu! So in my quest to find something else to "sns", I decided on catfish. It's fish... but it's firm and fatty enough to keep its shape. I also made the sauce from real ingredients, unlike the extremely sugary and safety-orange" colored sauce you get in restaurants. The results were delicious, and I think I prefer it to the others.
Sweet and Sour Catfish (serves 2)
2 catfish fillets
Brown rice flour,eggs, coconut milk, and gluten free Panko bread crumbs for breading
1/2 c brown rice
1/2 each green and red bell pepper
1 small can pineapple chunks (I usually use fresh, but you need the juice)
2 tbsp all natural ketchup
1 tbsp tamari or soy sauce
salt, pepper and garlic powder to taste
peanut (or canola) and coconut oils
2 heaping tbsp arrowroot or cornstarch
Get your rice cooking first.
Prepare your frying station - use your judgment on amounts and put rice flour in one bowl, 2 beaten eggs with some coconut milk in the next bowl, and panko in the last. Season the panko with the salt, pepper and garlic. Heat the canola oil in a deep pot or deep fryer. Cut the catfish into chunks (you could also purchase "nuggets". Dredge each piece in the flour, then dip in egg mixture, then coat with the panko. Drop into hot oil and fry until done. Cool and drain on paper towels.
Meanwhile, heat some coconut oil in your wok or skillet. Cut the onions and peppers into large chunks and slice the carrot on the bias. Stir fry these vegetables. When almost done, add the pineapple chunks, saving the juice. To the juice, add the tamari, ketchup, about 1/4 c water and the arrowroot or
cornstarch. Blend well, bring vegetables to simmer, and add juice mixture to wok, stirring well. The juice mixture should thicken and coat the veggies, making a nice sauce. By now your rice should be done. Put some rice on each plate, place the catfish pieces on top, and then spoon the vegetables and sauce over that. Serve immediately because if not your catfish won't be crispy anymore!
You shouldn't have to choose between healthy and yummy. I focus on showing you how you can have both, utilizing functional ingredients that keep you at your best!