Breaded Catfish Fillets With Braised Swiss Chard
Whole-grain crumbs make a nutty coating for baked catfish, which is rich in omega-3 fatty acids; Swiss chard is a great source of antioxidants.
- 2 slices (1/2 inch thick) Whole-Grain Bread
- 1 large bunch red Swiss chard (about 14 ounces), stems finely chopped and leaves cut into 1-inch strips
- 1 tablespoon extra-virgin olive oil
- 1 large shallot, finely chopped
- 2 medium garlic cloves, finely chopped
- 1/2 teaspoon coarse salt
- 3/4 cup homemade or low-sodium store-bought chicken stock
- 3/4 teaspoon balsamic vinegar
- Olive oil, cooking spray
- 1 tablespoon finely chopped fresh sage
- 1 teaspoon finely chopped fresh flat-leaf parsley
- 1 teaspoon finely grated lemon zest, plus lemon wedges for serving
- 1/8 teaspoon cayenne pepper
- 1/4 teaspoon freshly ground black pepper
- 2 tablespoons all-purpose flour
- 1 large egg white
- 4 skinless catfish fillets (4 ounces each)
Preheat oven to 400 degrees. Process bread in a food processor until coarse crumbs form. Spread onto a rimmed baking sheet. Toast in oven, stirring occasionally, until golden brown, 5 to 7 minutes. Transfer breadcrumbs to a shallow bowl; let cool completely. (Leave oven on.)
Rinse chard, but do not dry. Heat oil in a large skillet over medium heat. Add shallot and half of the garlic; cook, stirring, 1 minute. Stir in chard and 1/4 teaspoon salt. Cover, and cook until chard has wilted, about 10 minutes. in stock. Cook, covered, until chard is very tender, about 12 minutes. Stir in vinegar, and cook, uncovered, 5 minutes. Remove from heat; cover to keep warm.
Coat a 13-by-9-inch baking dish with cooking spray; set aside. Add remaining garlic, the sage, parsley, zest, cayenne, and 1/8 teaspoon each salt and black pepper to breadcrumbs; stir. Put flour and egg white into separate shallow bowls. Season both sides of fish with remaining 1/8 teaspoon each salt and black pepper. Working with 1 fillet at a time, dredge in flour, shaking off excess; dip into egg white then into breadcrumbs, turning to coat. Transfer to prepared dish. Bake until fish flakes easily, 15 to 20 minutes. Divide fillets and chard among 4 plates. Serve with lemon wedges.