04/18/2012 02:44 EDT | Updated 06/18/2012 05:12 EDT

Delicious fish scaloppine teams with fresh tomato for nutritious entree

A light and superb way to bring nutritious fish into your diet can be had with this catfish scaloppine.

It serves two, but the recipe can easily be increased for more diners.

Catfish Scaloppine

1 large tomato, cut into 4 slices

Salt and freshly ground black pepper, to taste

15 ml (1 tbsp) red wine vinegar

2 catfish fillets (each 175 g/6 oz), pounded lightly into scaloppine

125 ml (1/2 cup) all-purpose flour

2 eggs beaten with 15 ml (1 tbsp) water

250 ml (1 cup) panko crumbs

30 ml (2 tbsp) olive oil

30 ml (2 tbsp) butter

6 to 8 cloves garlic, sliced

6 fresh basil leaves

15 ml (1 tbsp) fresh lemon juice

Heat oven to 160 C (325 F).

Place tomato slices on an ovenproof platter. Lightly sprinkle with salt and pepper and drizzle with red wine vinegar. Set aside.

Measure flour into a shallow dish, such as a pie plate. Whisk eggs with water in a second shallow dish, and place breadcrumbs in a third shallow dish.

Dip each catfish fillet into flour, shaking off excess. Dip into egg mixture followed by breadcrumbs, coating well.

In a large frying pan over medium-high, heat oil. Once oil is hot, add fillets. Cook until a deep golden brown and fish flakes easily with a fork, 4 to 5 minutes a side. Reduce heat if necessary.

Remove fillets from pan. Place over tomatoes and place platter in the centre of the oven to keep warm.

To prepare sauce, discard any excess oil from the frying pan. Add butter to pan and place pan over medium heat. Let butter melt and then brown slightly. Immediately add garlic and basil leaves and swirl them in the pan or stir continuously to prevent from burning.

As garlic softens and basil become crisp, add lemon juice and continue to stir ingredients together until well combined.

Remove pan from heat. Remove catfish and tomato platter from oven. Pour sauce over top of fish and serve.

Makes 2 servings.

Nutritional information per serving: 567 calories; 38 g protein; 38 carbohydrate; 28 g fat; 3 g fibre.

Source: U.S. Farm-Raised Catfish.