Ingredients (Serves 4)
For the Catfish:
- 4 catfish fillets (or any white fish like basa, cod, or tilapia – all Free Food)
- 150ml fat-free natural yogurt (instead of buttermilk – Syn-free)
- 1 tsp hot sauce (optional, Syn-free)
- 40g cornmeal (≈7 Syns, whole recipe → under 2 Syns per serving) or use wholemeal breadcrumbs from HEB to keep it Syn-free
- 1 tsp smoked paprika
- ½ tsp cayenne pepper (optional)
- 1 tsp garlic powder
- 1 tsp onion powder
- Salt & pepper, to taste
- Low-calorie cooking spray (Frylight)
For the Red Beans & Rice:
- 1 cup dried red beans (Syn-free; or use 2 cans cooked beans, rinsed)
- 1 cup brown rice (Free Food, better choice than white)
- 1 onion, chopped (Speed Food)
- 1 green pepper, chopped (Speed Food)
- 2 celery stalks, chopped (Speed Food)
- 3 cloves garlic, minced
- 1 tsp thyme
- 1 tsp smoked paprika
- ½ tsp cayenne pepper (optional)
- 500ml vegetable or chicken stock (Syn-free if no added fat/sugar)
- Fresh parsley, for garnish
Instructions
1. Prep the Fish:
- Mix yogurt and hot sauce in a bowl. Add catfish fillets, coat well, and marinate for 30 mins.
- Mix cornmeal (or HEB breadcrumbs), paprika, cayenne, garlic powder, onion powder, salt & pepper in another bowl.
- Dip fish fillets into coating, pressing lightly so it sticks.
2. Cook the Fish (Slimming Method):
- Oven: Place fish on a lined tray, spray with Frylight. Bake at 200°C (400°F) for 18–20 mins until golden and cooked through.
- Air Fryer (best crunch): 200°C for 12–15 mins, flipping halfway.
3. Make Red Beans & Rice:
- If using dried beans, soak overnight, then simmer until soft (or skip if canned).
- In a non-stick pan, spray Frylight. Cook onion, pepper, celery, and garlic until softened.
- Add beans, thyme, smoked paprika, cayenne, and stock. Simmer 25–30 mins until thickened.
- Cook brown rice separately according to packet instructions.
4. Serve:
- Spoon rice onto plates, top with beans, and finish with crispy baked catfish on top. Garnish with parsley.
