A healthy take on Southern staples catfish, okra, tomatoes
Catfish, okra and tomatoes are three of the most Southern ingredients in any cook’s kitchen, and they’re all available in Georgia in great quantities this time of year.
While I love fried catfish just as much as any true Southerner, I also try to keep my nutrition in check during the week. In addition to that, seared catfish is a lean fish that has great flavor on its own with a smidge of salt and pepper.
One of my favorite ways to prepare okra is to roast it, cut lengthwise, in high heat. By roasting the okra, you can achieve a crispiness that’s similar to fried okra while keeping the integrity of the vegetable and eliminating the slimy consistency that many people dislike.
The first time someone told me the secret of roasting okra, it was a game-changer. I have vivid memories of my mom and grandmother simmering okra and tomatoes on the stove to serve over rice during the summertime, and while I love that iteration, I also appreciate this different way to mix up the preparation.
The high heat of the oven intensifies the flavor of the okra and the tomatoes, bringing out the saltiness of the okra and the natural sweetness of the tomatoes.
This dish is a great weeknight go-to meal, but it’s also fancy enough to share with company. What a great dish to serve to family members visiting from other parts of the country. Georgia on a plate!
Alex and Eleta Morrison live in Macon and write a food blog, Bungalow Kitchen. Visit their blog at bungalowkitchen.wordpress.com or contact them at bungalowkitchenmacon@gmail.com.
BUNGALOW KITCHEN RECIPE
Pan Seared Catfish with Roasted Okra and Tomatoes
Serves 4 small plates or 2 entrees
4 catfish fillets
1 pound fresh okra
1 pound Campari tomatoes
10 basil leaves
1 tablespoon minced shallot
2 tablespoons olive oil
3 tablespoons unsalted butter
Salt and pepper
Heat the oven to 450 degrees. Slice the okra lengthwise, then slice the tomatoes lengthwise. Place the okra and tomatoes on a cookie sheet separating the okra from the tomatoes. Drizzle with olive oil, about 1 tablespoon of salt, and about one teaspoon of course black pepper. Roast in the oven for about 40 minutes.
Pat the catfish fillets dry with paper towels, then season both sides liberally with salt and pepper. Heat two tablespoons of butter in a large pan on the stove over medium high heat, then add the minced shallots. When the butter is melted, Place two fillets in the pan and cook for about three minutes on each side. When both sides have seared, take the fillets out of the pan and place on a plate. Next, add one tablespoon of butter, wait for it to melt, then add the other two fillets and cook for about two minutes on each side. When
both sides have seared, take the fillets out of the pan and place on the plate with the other fillets. Next, add the fresh basil leaves and cook for about 30 seconds, then use tongs to remove the basil and place on the plate with the fish.
Take the okra and tomatoes out of the oven when you are ready to plate the dish.
Evenly distribute the okra and tomatoes between each plate, then lay one or two catfish fillets over the vegetables. Garnish the dish with the flash-fried basil, then drizzle any pan drippings over the entire dish.
This story was originally published August 25, 2015 at 10:31 PM with the headline "A healthy take on Southern staples catfish, okra, tomatoes ."