Oven-baked catfish lower in fat

No longer just for Southerners, catfish has come into its own as the farm-raised variety has become more readily available, a note says in “Cooking Smart for a Healthy Heart” (Reader’s Digest, 2005, $29.95).

There are about 150 low-fat, low-calorie but full-flavored recipes in the book, ranging from appetizers through main dishes to desserts, and providing for every meal of the day.

Among them is this dish, which has lightened the classic batter-fried catfish, a Southern favorite, by baking the dish in the oven. A tangy vegetable relish brightens the plate and adds some fiber to the meal. The recipe calls for toasted wheat germ in the coating mixture, which adds crunchy texture along with heart-healthy benefits.

Oven-Fried Catfish with Sweet Pepper Relish

1/3 cup cider vinegar

2 tablespoons honey

3/4 teaspoon mustard seeds

3/4 teaspoon salt

1/4 teaspoon allspice

2 bell peppers, 1 red and 1 green, seeded and cut into 1/2-inch squares

2 celery stalks, cut into 1/2-inch pieces

1 small onion, coarsely chopped

1/2 cup buttermilk

4 skinless, boneless catfish fillets (5 ounces each)

1/2 cup flour

1/4 cup toasted wheat germ

Combine vinegar, honey, mustard seeds, 1/4 teaspoon salt, and allspice in large skillet. Bring to a boil over medium heat. Add bell peppers, celery and onion and cook, stirring frequently, until vegetables are crisp-tender, about 7 minutes. Cool relish to room temperature, then refrigerate until serving time.

Pour buttermilk in shallow bowl. Add catfish and turn to coat. Marinate 30 minutes or up to overnight, turning catfish over midway.

Preheat oven to 425 degrees. Spray a baking sheet with nonstick cooking spray. Combine remaining 1/2 teaspoon salt, flour and wheat germ in shallow bowl. Lift catfish from buttermilk and dredge in flour mixture, patting coating onto fish. Place fish on baking sheet and bake until crisp and cooked through, about 10 minutes. Serve fish with relish.

Yield: 4 servings

Nutrition information per serving: 317 calories, 5.5 grams fat (1.5 grams saturated, 16 percent fat calories), 32 grams protein, 35 grams carbohydrate, 103 milligrams cholesterol, 4 grams dietary fiber, 560 milligrams sodium.