July Recipe – Poached Catfish & Vegetables in a Wine Chili Sauce

I am often reminded that one of the reasons many people opt for fast food is the idea that cooking healthy takes way too much time.  One of the tricks is to always have the basics in the house.  Here is a list of what I like to have on hand.

In an effort to stop this myth, I am going to start giving you easy and yet incredibly nutritious recipes and meals that take very little time to prepare.    This recipe is just that – a meal in and of itself.  Enjoy!


3/4 lb     Catfish

1 TBSP   ½ & ½

1 TBSP   Butter

1 med   Purple Onion, chopped

1 med   Yellow Bell Pepper, chopped

2 lg         Roma Tomatoes, chopped

2 TBSP   Sherry

1 TBSP   Grade B Maple Syrup

½ C         White Wine

1 tsp      Green Chili Powder (more if you like)

S&P        To Taste

1 lg         Batch of Spinach, coarsely chopped


In a large skillet over low to med heat melt butter.  Add onion, yellow bell pepper, tomatoes, chili powder, sherry and maple syrup.  Cover and slow cook for about 15 minutes until the vegetables are softening.  Mix in the white wine.  Pour the ½ & ½ over the catfish, coating both sides.  Salt and pepper the fish.  Place the catfish on top of the vegetables and cover.  Cook for approximately 5 minutes.  Turn and cook the second side for another 5 minutes.  (Check for flakiness to know when the fish is done.)

Meanwhile in another (fairly large) skillet, place ¼ c of water.  Turn the pan on medium heat.  Once the water is hot, add the spinach and cover for about 1-2 minutes.  (I heat the water just after I’ve turned over the catfish so I can do the spinach just at the last minute of cooking the fish.)

Divide the spinach between two plates.  Place the mixed vegetables on top of the spinach.  Place a piece of catfish on top of this.  Finish by adding any extra juices over the top.  Serve immediately.

Serves 2

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