Orange-Poached Catfish with Confetti Salad

While poaching mild-flavored catfish in orange juice will help infuse this dish with a citrus fragrance, it's actually the orange zest that provides an intensely aromatic character.

Photo: Edward Pond

By Lisa Howard

Serves: 4
Hands-on time: 25 minutes
Total time: 25 minutes

INGREDIENTS:

• 1/2 lb green beans, rinsed and ends trimmed
• 1 ear corn, shucked
• 1 lb Roma tomatoes, chopped
• 2 juice oranges
• 4 3-oz boneless, skinless catfish fillets, rinsed and patted dry

PANTRY STAPLES:

• 1 tsp extra-virgin olive oil
• 1/2 tsp sea salt

INSTRUCTIONS:

1. Prepare confetti salad: Fill a medium pot halfway with water and bring to a boil. Add beans, reduce heat to medium and simmer for 5 minutes. Meanwhile, prepare a large bowl with cool water. Immediately drain beans and submerge in cool water for 2 minutes. Drain again, then cut beans into 1-inch-long pieces. Place in a separate large mixing bowl.
2. Rinse pot and again fill halfway with water; bring to a boil. Add corn and cook for 3 minutes. Meanwhile, re-fill first bowl with cool water. Immediately drain corn and submerge in cool water for 2 minutes. Drain again, then use a sharp knife to cut kernels off of cob and into bowl with beans. Add tomatoes, oil and salt; toss and set aside.
3. Prepare catfish: Zest 1 orange and set zest aside. Squeeze juice from both oranges into a large nonstick skillet. Heat juice for 1 minute on medium, then gently slide catfish into skillet. Reduce heat to medium-low and poach catfish, covered, for 7 minutes or until flesh flakes cleanly with a fork. Using a slotted spatula, gently remove catfish.
4. Add 1 catfish fillet and about 1 1/2 cups confetti salad to each of 4 plates. Garnish catfish with reserved orange zest and serve. 

Nutrients per serving (3 oz catfish and 1 1/2 cups confetti salad): Calories: 200, Total Fat: 4 g, Sat. Fat: 1 g, Omega-3s: 410 mg, Omega-6s: 420 mg, Carbs: 24 g, Fiber: 6 g, Sugars: 11 g, Protein: 18 g, Sodium: 288 mg, Cholesterol: 49 mg

 Nutritional Bonus: Herperidin is a powerful antioxidant shown to help boost your body’s anti-inflammatory defense and reduce your risk of high blood pressure and high cholesterol. While oranges are a source of herperidin, the phytonutrient is found largely in the peel. So, it’s best to use the whole fruit (think zest) as we’ve done with our Orange-Poached Catfish.