BUNGALOW KITCHEN: Kale Caesar Salad a dish to master in the new year

With your resolutions now a month old, you still need something that's filling and healthy on your plate. You may be tired of the tried and true by now, and really want to have one of those great dishes you had before the diet kicked in.

That's where this salad comes in. Yes, it is a salad, and you may have had your fill of those by now, but this one is so full of flavor and fiber that it should take your palate by storm if you've only been enjoying oil and vinegar on your lettuce.

The garlic and cheese here will make your taste buds happy and the fresh, in season, kale will fill you up with vitamins and fiber. I've added a spicy, lean protein to round out this great lunch or dinner dish.

Along with the kale, the dressing is the real star. No mayonnaise or sugar are added to this lighter Caesar dressing, subbing in ground mustard and extra garlic to give it the necessary flavor. Also, I know most folks don't have -- or want to use -- anchovies at home, so I subbed in a favorite condiment that has the anchovies already in it: Worcestershire sauce. That's right, the unique flavor of that delicious brown sauce is anchovy.

With a little bit of a splurge with fresh croutons, this is the type of meal that will make your tummy happy in a very diet compliant way, making this a great, fresh dish that keeps your resolutions alive.

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

Kale Caesar with Blackened Catfish

FOR THE DRESSING:

5 cloves garlic

3 tablespoons olive oil

Pinch salt

Pinch black pepper

1 heaping teaspoon stone ground mustard

Juice and zest of half lemon

1 teaspoon cider vinegar

1 tablespoon Worcestershire sauce

2 egg yolks

1 ounce fresh grated Parmesan cheese

FOR THE CROUTONS:

2 1-inch slices of rosemary garlic bread, cut into cubes

FOR THE BLACKENED CATFISH:

2 fresh catfish filets

1/2 teaspoon paprika

1/2 teaspoon granulated garlic

1/8 teaspoon cayenne pepper

1/4 teaspoon cumin

1/4 teaspoon ground mustard

Salt and pepper, to taste

FOR THE SALAD:

1 small bunch dino kale

Serves two.

To make the dressing: Place garlic, olive oil, salt and pepper in a food processor and blend until garlic has completely minced. Remove 1 tablespoon mixture from the bowl and set aside for croutons. Add in mustard, lemon juice and zest, vinegar and Worcestershire sauce and blend 30 seconds. Add egg yolks and blend for at least 1 minute (this will "cook" the egg in the acid). Add cheese and pulse until well combined. Set aside.

To make the croutons: Toss cubes in reserved oil and garlic mix and toast in toaster oven or at 400 degrees in a conventional oven, until crispy, turning once. About 12 minutes.

To make the catfish: Combine all spices and coat filets on both sides. Let sit about 10 minutes.

Heat a large pan over medium-high heat. Add olive oil to pan, just enough to cover bottom of pan and make sure the oil glimmers. Place filets into oil and cook 3 minutes per side. Reduce heat to low and cover an additional 2 minutes, until fish is cooked through.

To prepare the salad: Pull kale from stalks and tear into bite size pieces. Toss leaves in dressing, using just enough to cover. Top with one catfish filet and croutons. Garnish with some slices of Parmesan, if you like, and top fish with a small amount of dressing.

This story was originally published January 26, 2016 at 8:37 PM with the headline "BUNGALOW KITCHEN: Kale Caesar Salad a dish to master in the new year ."