Oven-Roasted Pecan Crunch Catfish and Asparagus
Serves 4
Time 15 min
Catfish fillets roast atop a bed of asparagus in this easy weeknight recipe. Use fresh oregano or parsley instead of thyme in the quick bread crumb topping, if you like.
Ingredients
- 1 cup whole wheat Panko bread crumbs
- 1/4 cup chopped pecans
- 3 teaspoons chopped fresh thyme, divided
- 1 1/2 tablespoon extra-virgin olive oil, plus more for the pan
- 1/2 teaspoon fine sea salt, divided
- 1 1/4 pound asparagus, trimmed
- 1 tablespoon honey
- 4 (5- to 6-ounce each) catfish fillets
- 1/4 teaspoon ground black pepper, divided
Method
Preheat the oven to 425°F.
Put bread crumbs, pecans, 2 teaspoons thyme, 1 tablespoon oil, half the salt and pepper and 2 tablespoons water in a medium bowl and toss to combine. Set aside.
Toss asparagus with remaining 1/2 tablespoon oil, remaining 1 teaspoon thyme, honey, salt and pepper in a large bowl and spread it in a single layer on a large oiled baking sheet.
Scatter 1/4 of the bread crumb mixture over the asparagus and arrange catfish over asparagus.
Press remaining bread crumb mixture on top of catfish fillets.
Roast until catfish is cooked through and asparagus is tender, 10 to 12 minutes.
Transfer to plates and serve.
Nutritional Info:
Per serving: 370 calories (140 from fat), 16g total fat, 2.5g saturated fat, 90mg cholesterol, 380mg sodium, 27g carbohydrates (6g dietary fiber, 8g sugar), 33g protein.
Note: We've provided special diet and nutritional information for educational purposes. But remember - we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information.
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Ingredients
- 1 cup whole wheat Panko bread crumbs
- 1/4 cup chopped pecans
- 3 teaspoons chopped fresh thyme, divided
- 1 1/2 tablespoon extra-virgin olive oil, plus more for the pan
- 1/2 teaspoon fine sea salt, divided
- 1 1/4 pound asparagus, trimmed
- 1 tablespoon honey
- 4 (5- to 6-ounce each) catfish fillets
- 1/4 teaspoon ground black pepper, divided