Arkansas Baked Almond Catfish
- 2 lbs. catfish fillets
- 1/2 cup low-fat milk
- 1 large egg
- 1 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup breadcrumbs or panko (Japanese breadcrumbs)
- 1/2 cup sliced almonds
- 1/4 onion, peeled and minced
- 1 tablespoon unsalted butter, melted
- Preheat the oven to 500˚F. Cut the catfish fillets roughly in half, so you have enough to feed six people evenly. Lightly grease a large baking sheet.
- In a medium bowl, whisk together the milk, egg, salt and pepper. In a separate bowl, combine the breadcrumbs, almonds and onion.
- Dip the fish pieces in the milk and egg mixture, then dredge them in the breadcrumb mixture, making sure that they are evenly coated on both sides. Place the fish pieces on the baking sheet, drizzle with the melted butter and bake for 15 minutes, or until the fish flakes easily with a fork.
A free, downloadable and printable e-cookbook of Aspen’s and all of the nation’s winning recipes will be available on July 10 at LetsMove.gov, USDA.gov and Ed.gov. Be sure to check it out for many more healthy, delicious and affordable recipes and to get inspiration for next year’s contest!
The Healthy Lunchtime Challenge is a nationwide recipe challenges for kids ages 8-12 that promotes cooking and healthy eating. Coordinated by First Lady Michelle Obama, PBS flagship station WGBH Boston, the U.S. Department of Education and the U.S. Department of Agriculture, the contest invites America’s kids to create a lunchtime recipe that’s healthy, affordable and delicious. Healthy Lunchtime Challenge entries had to represent each of the food groups — including fruits, vegetables, whole grains, lean protein and low-fat dairy — either in one dish or as parts of a lunch meal. In support of the First Lady’s “Let’s Move!” initiative, young chefs are encouraged to reference information at ChooseMyPlate.gov to ensure recipes meet the USDA’s recommended nutrition guidance.