U.S. Farm-Raised Catfish Represents Perfect Protein Choice for Consumers Looking to Eat Healthier
If you're fishing for new ways to create a healthier lifestyle, look no further than the United States Department of Agriculture's new Food Guidance System, MyPyramid.
Based on the recently released 2005 Dietary Guidelines, MyPyramid is designed to help consumers choose the types and amounts of those foods that are right for them.
And, when it comes to the foods that are right for consumers, U.S. Farm- Raised Catfish ranks high on the list.
In the MyPyramid plan, U.S. Farm-Raised Catfish can be found along with other protein-rich foods in the "Meat and Beans" group. It is recommended that fish, nuts, and seeds should be chosen frequently instead of meat or poultry because of the unsaturated and essential fatty acids they contain.
Containing only 2 grams of saturated (bad) fat per 4-ounce serving, U.S. Farm-Raised Catfish provides a variety of benefits for the health-conscious consumer looking to leverage the government's new healthful eating system. It contains primarily polyunsaturated fat, including the heart-healthy omega-3 fatty acids, and provides 17 grams of protein per serving.
"Fish is one of the best sources of protein because it is low in saturated fat and high in unsaturated fatty acids, including omega-3 fatty acids. Research indicates eating fish rich in omega-3 fatty acids can reduce the risk of cardiovascular disease," said Kathie Beals, Ph.D., R.D., nutrition specialist, Fleishman-Hillard Inc., and adjunct faculty, California State University Sacramento.
Unfortunately, many consumers do not make enough varied choices from this food group, selecting meat and poultry everyday as their main dishes and ignoring the benefits fish can provide, according to the USDA.
U.S. Farm-Raised Catfish helps consumers eat healthy without sacrificing flavor or function. Whether it's grilled, broiled, baked, poached, sautéed, or blackened, U.S. Farm-Raised Catfish has a firm texture that easily absorbs even the most subtle flavors. It can be prepared in as little as 10 minutes using simple ingredients found in the kitchens of most homes.
To make it easier for consumers to climb the Pyramid for better health, The Catfish Institute encourages them to try one of the following simple, healthful, great-tasting recipes:
Grilled Catfish and Yam Kabobs
3 Tbsp. orange juice
2 Tbsp. honey
1 Tbsp. margarine
11/2 sweet potatoes, peeled and sliced into circles
1/2 lb. Portabella mushrooms cut into fourths
1 red onion, cut into eighths
11/2 lb. U.S. Farm-Raised Catfish fillets, cut into pieces
Additional vegetables optional
1. In a medium bowl, mix together orange juice, honey, and margarine. Add
sweet potatoes, mushrooms, onions, and catfish. Marinate for 30
minutes.
2. Skewer the marinated ingredients on metal skewers. Grill for 15 to 20
minutes or until vegetables are tender when pierced with skewer and
catfish is opaque in color.
Serves 4.
Approximate nutritional information per serving: 248 calories; 19 g protein; 19 g carbohydrates; 2 g fiber; 11 g fat; 53 mg cholesterol; 93 mg sodium
Salsa Catfish
6 U.S. Farm-Raised Catfish fillets, 6 to 8 ounces each
1/2 tsp. freshly ground white pepper
3/4 tsp. garlic salt
2 cups favorite salsa or Fresh Garden Relish (see recipe below)
Fresh Garden Relish
4 medium ripe tomatoes, chopped
1 green bell pepper, seeded and chopped
1 yellow bell pepper, seeded and chopped
1/4 cup snipped fresh chives
1/2 cup minced red onions
1 jalapeno, seeded and minced
11/2 tsps. sea salt
1/2 tsp. freshly ground black pepper
1. Sprinkle the fillets with the pepper and garlic salt. Prepare a hot
fire.
2. When ready to grill, place the fish on an oiled perforated grill rack
over the fire. Grill until the fish is opaque and just beginning to
flake when tested with a fork, about 10 minutes per inch of thickness,
turning once halfway through the cooking.
3. Serve the fish topped with salsa.
Serves 6.
For Fresh Garden Relish: Combine all ingredients. Cover and chill until ready to serve. Makes 5 to 6 cups.
Approximate nutritional information per serving: calories, 258; protein, 26 g; carbohydrates, 10 g; fiber, 2 g; fat, 13 g; cholesterol, 75 mg; sodium, 683 mg.
For more U.S. Farm-Raised Catfish recipes, visit http://www.catfishinstitute
For more information about the USDA's new Pyramid, visit http://mypyramid.gov/ .
The Catfish Institute (TCI) was founded in 1986 to raise consumer awareness of the positive qualities of U.S. Farm-Raised Catfish. The fish are grown by proud farmers who care deeply about the quality of their product, raised in controlled, fresh-filtered ponds and fed a grain-based diet that ensures a consistently mild, slightly sweet flavor. Since TCI's formation, annual (live-weight) catfish sales have grown from 192 million pounds to more than 660 million pounds in 2003, and U.S. per capita consumption has more than doubled. U.S. Farm-Raised Catfish is available year-round and can be found in supermarkets and restaurants nationwide. For information on U.S. Farm-Raised Catfish, and to access more than 200 delicious recipe ideas, please visit http://www.catfishinstitute
Source: Catfish Institute
CONTACT: Becky Johnson for the Catfish Institute, +1-816-512-2320,
johnsobe@fleishman.com
Web site: http://www.catfishinstitute
http://mypyramid.gov/