Here’s a high-protein, nutrient-dense recipe for Southern-Style Catfish with Collard Greens and Red Lentil Grits
a flavorful, muscle-friendly meal inspired by Southern cuisine! 🐟🌿
Southern-Style Catfish with Collard Greens and Red Lentil Grits
Ingredients (Serves 2)
For the catfish:
- 2 catfish fillets (6 oz each)
- 1/2 cup cornmeal
- 1 tsp smoked paprika
- 1/2 tsp garlic powder
- 1/2 tsp cayenne pepper (optional, for heat)
- 1/4 tsp salt
- 1/4 tsp black pepper
- 1 tbsp olive oil
For the collard greens:
- 4 cups collard greens (chopped)
- 1/2 onion (chopped)
- 2 garlic cloves (minced)
- 1 tbsp apple cider vinegar
- 1/2 cup low-sodium chicken broth
- 1 tsp olive oil
- Salt and pepper (to taste)
For the red lentil grits:
- 1/2 cup red lentils (rinsed)
- 1 cup water or low-sodium chicken broth
- 1/4 cup unsweetened almond milk (or milk of choice)
- 1 tbsp nutritional yeast (optional, for cheesy flavor)
- Salt and pepper (to taste)
Instructions
1. Cook the catfish: Mix cornmeal, smoked paprika, garlic powder, cayenne, salt, and pepper. Dredge catfish fillets in the mixture. Heat olive oil in a skillet over medium heat. Cook catfish for 3-4 minutes per side until golden and flaky.
2. Prepare the collard greens: Heat olive oil in a pot over medium heat. Sauté onion and garlic until soft. Add collard greens, apple cider vinegar, and broth. Simmer for 15-20 minutes until tender. Season with salt and pepper.
3. Make the red lentil grits: In a saucepan, combine red lentils and water/broth. Bring to a boil, then reduce heat and simmer for 10-12 minutes until lentils are soft. Stir in almond milk and nutritional yeast. Season with salt and pepper.
4. Serve: Plate the catfish with collard greens and red lentil grits.
Macros (Per Serving)
- Calories: ~450-500 kcal
- Protein: 35-40g (from catfish + lentils)
- Carbs: ~40-45g (from lentils and cornmeal)
- Fats: ~12-15g (healthy fats from olive oil)
Why This Meal is Great for Bodybuilders
- High-Quality Protein: Catfish and lentils provide essential amino acids for muscle repair.
- Fiber-Rich: Collard greens and lentils support digestion and sustained energy.
- Low-Fat: Olive oil adds flavor without excess calories.
- Customizable: Swap catfish for chicken or tofu.
Pro Tips
- Boost Protein: Add a dollop of Greek yogurt or extra lentils.
- Lower Carbs: Use cauliflower rice instead of lentils.
- Extra Flavor: Add a dash of hot sauce or smoked paprika.
- Meal Prep: Cook catfish and lentils in bulk for quick meals.
Enjoy this hearty, protein-packed dish to fuel your workouts and recovery! 🇺🇸💪