Protein-Packed Mexican Catfish Bowls with avocado-lime greek yogurt dressing

Mexican Catfish Bowls - Diary of a Formerly Fat GirlIt will come as no surprise to my readers that I love really healthy recipes that are also really delicious. I also love recipes that are easy to make, inexpensive, and do double-duty to make life a little bit easier (dinner one night, lunch the next day). Bonus points to recipes that don’t create a huge amount of dishes. Any recipe that does all of those things? That’s ideal.

Which is why I love these protein-packed bowls so much! Mexican Catfish Bowls - Diary of a Formerly Fat GirlThey’re jammed full of nutrient-dense ingredients– you’ve got loads of veggies, lean protein, healthy grains, and good fats all in one place. They’re topped with a fried egg (which I love in a recipe), and the greek yogurt dressing gives a great richness without adding extra calories. Mexican Catfish Bowls - Diary of a Formerly Fat Girl

Mexican Catfish Bowls - Diary of a Formerly Fat Girl

Mexican Catfish Bowls - Diary of a Formerly Fat GirlThey’re basically the perfect weeknight dinner.

Protein-Packed Mexican Catfish Bowls
Serves 4
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For the Catfish
  1. 2-3 catfish fillets (about 2 pounds)
  2. 1 tsp extra virgin olive oil (for cooking)
  3. 1 tsp smoked paprika
  4. 2 tsp chill powder
  5. 1 tsp garlic salt
  6. 1/2 tsp cayenne pepper
  7. 1/2 tsp red pepper flakes
  8. Pinch of pepper
For the Bowls
  1. 2 cups quinoa, cooked
  2. 1/2 cup cilantro, finely chopped
  3. 1 tsp chili powder
  4. 1/2 tsp garlic salt
  5. 1/2 cup cherry tomatoes, sliced in half lengthwise
  6. 1 can black beans, drained and rinsed
  7. 1 can corn, drained and rinsed
  8. 4 cups baby spinach, roughly chopped
  9. 1 tsp butter
  10. 4 eggs
  11. 2 limes
Instructions
  1. In a small bowl, mix together all of the rub ingredients (smoked paprika through pepper).
  2. Rub generously and evenly over catfish fillets. Cut into four equal servings, set aside.
  3. In a medium bowl, mix together quinoa, cilantro, chill powder, and garlic salt. Set aside.
  4. Get ready to assemble your bowls! Grab four medium-to-large size serving bowls (entree sized soup bowls are perfect), and first add roughly chopped spinach to the bottom of your bowl.
  5. Evenly distribute the cherry tomatoes, black beans, corn, and cilantro-and-quinoa mixture to the bowls.
  6. Heat a frying pan over medium-high heat. Add 1 tsp olive oil.
  7. Once quite hot, add catfish to frying pan, and prepare for some smoke! Cook thoroughly, about 4-7 minutes per side for an average sized filled.
  8. Once you've flipped your catfish, heat another frying pan to medium-high heat.
  9. Add 1 tsp of butter, then all four eggs at once.
  10. Fry the eggs in your preferred fashion and to your preferred level of doneness.
  11. Place a piece of catfish in each bowl, then top each with a fried egg.
  12. Finally, spoon a large dollop of avocado-lime greek yogurt dressing onto your bowl, and give an extra squeeze of lime to everything for good measure.
  13. Dig in & enjoy!
Notes
  1. Please see below for avocado-lime greek yogurt dressing recipe.
  2. A note on bowls-- my favorite way to serve this dish is in bowls I purchased at an Asian market, originally intended to hold large Vietnamese soups. They're great for pho, but even better for these! If you eat meals like this a lot, I highly recommend this very affordable option.
Diary of a Formerly Fat Girl http://diaryofaformerlyfatgirl.com/

 

 

 

Avocado-Lime Greek Yogurt Dressing
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Ingredients
  1. 1/2 cup 0% fat plain greek yogurt
  2. 1 avocado
  3. 2 cloves of garlic
  4. 1 Tbsp wing sauce (I use Frank's Red Hot)
  5. 2 Tbsp lime juice
  6. 1 1/2 tsp garlic salt
  7. 1/2 tsp pepper
Instructions
  1. This one is easy-- just put all your ingredients together in a food processor or blender and blend/chop until your heart is content! I prefer it a bit chunky, but its easy to get it perfectly smooth, too.
Notes
  1. Any remaining leftover dressing can be stored in an airtight container for up to 5 days in the fridge.
Diary of a Formerly Fat Girl http://diaryofaformerlyfatgirl.com/