How to cook a steak catfish

It is known that fish contains many nutrients necessary for health, for example, fatty acids, phosphorus, iodine, fluorine. At the same time, the most rich in nutrients marine fish (salmon) is high in fat (more than 8%). Catfish, sea fish, belongs to the group of average fat content (4%). If you cook it on the grill, the fat percentage will decrease and the nutrients will remain.

You will need

• • Steak catfish on the grill:
  • 400 g fillet of catfish;
  • 2-3 oranges;
  • a half of a lemon;
  • 1 lime.
  • For the sauce:
  • 8-12 medium tomatoes;
  • 2 cloves of garlic;
  • 1 onions;
  • 1 pod of pepper of Chile,
  • 1-2 tbsp olive oil;
  • 1 teaspoon of cumin;
  • 1 tsp salt;
  • 1-2 lime;
  • 50 g of cilantro.
  • Steak catfish with Apple-cheese coat:
  • 600 g catfish
  • 50 ml vegetable oil
  • 1 green Apple
  • 100 grams of cheese
  • 50 g Bulgarian pepper
  • salt
  • white pepper
  • flour.

Instruction

1. The catfish steaks on the grill
   
   Wash the tomatoes, unpeeled garlic, onion and chilli, cut the onion into four pieces. Take a wide pan, put on fire, put her vegetables, drizzle with olive oil and fry 5-8 minutes, so the vegetable fried hard on the outside, a little burn is okay.
2. Remove the pan from the heat, remove the peppers from the stalk and seeds, peel the skin off garlic, place the vegetables in a blender and grind until as smooth, wash and finely chop the cilantro, wash the lime, squeeze the juice (3 tablespoons), add to the vegetables with the cilantro, salt, cumin and 3 tablespoons of lime juice, mix again until smooth.
3. Have the fillets into serving pieces, wash the oranges, lime and lemon, cut the lemon in half, squeeze out the juice (orange – half, ¾ Cup; lime – 1-2 teaspoons; lemon – 1 teaspoon). Pour juice of lemon, lime and orange in a Mexican sauce and mix thoroughly. Cover with a mixture of Mexican sauce with the citrus juices catfish fillet, cover with a bowl or plate and refrigerate for a few hours, the fish has to be soaked and promarinovalos.
4. Grease the grill rack with oil, remove the fish from the refrigerator, clean off excess sauce, place the fish on the grill skin down. Cook until the fish lightly to soften, then flip to the other side. Cook until fish can be easily removed ridge – this means that the dish is ready. Serve with unused marinade Mexican sauce.
5. Steak catfish with Apple-cheese coat
   
   Wash the catfish, have to fillet, filet cut into portion pieces, add salt, pepper, zapaniruyte in flour, heat the oil in a pan and fry the pieces of fillet with two sides each for 2-4 minutes.
6. Wash the bell pepper, the Apple, remove the seeds, stem, cored and cut into thin strips, cheese grate on the largest grater you got. Stir cheese, Apple, and pepper with vegetable oil. Put this mixture on fried fish, grease cookie sheet or cover a baking sheet, place the fish under the "fur coat" on a baking sheet and bake in the oven for 10-15 minutes at a temperature of 180-200oC.