158 Danbury Rd.

Ridgefield, CT 06877

Nutritional & Behavioral Care
Health Management Professionals

Call Us:  203-431-3438

1 catfish skewer and 1 1/2 cups of grains

Photo: Joanne Tsakos

By Diane Welland MS, RD

Serves: 4
Hands-on time: 10 minutes
Total time: 1 hour

NUTRIENTS PER SERVING


Cal.:  ........... 450
Cal. from Fat ... 14%
Total Fat:.... 7 g
Sat. Fat: ........... 1 g
Carb.: ......... 73 g
Protein: ............ 25 g
Chol.: ......... 36 mg
Sodium: ........... 172 mg
Fiber.: ......... 10 g
Sugar: .............. 6 g


  1. In a large saucepot, add 4 1/3 cups water and bring to a boil. Add wild rice, reduce heat to a simmer, cover and cook for 5 minutes. Then add barley and brown rice and cook for 40 to 45 minutes, until water is evaporated and grains are tender. Fluff and set aside.
  2. Once grains have cooked for 20 minutes, set oven to broil on low. Place catfish in a small bowl and toss with lemon juice and all but 1 tsp zest. Set aside for 10 minutes.
  3. Thread ingredients onto skewers in this order: zucchini, catfish, onion, catfish, tomato and catfish. Repeat sequence until skewer is filled.
  4. Place skewers on a small baking sheet covered in foil and coated with cooking spray. Broil skewers in oven for 13 to 15 minutes.
  5. Meanwhile, in a small bowl, blend oil, Za’atar, reserved 1 tsp lemon zest, salt and pepper. Mix into warm grains. To serve, place 1 1/2 cups grains on a plate and slide vegetables and catfish off of 1 skewer onto grains. If desired, sprinkle nuts over top. Serve immediately.



MAKE YOUR OWN ZA’ATAR SPICE BLEND:


Makes 1/4 cup. In a small bowl, mix together 2 tbsp sumac, 1 tbsp ground thyme, 1 tbsp ground oregano (preferably Mexican), 2 tsp sesame seeds, 1/4 tsp kosher salt and 1/4 tsp ground black pepper. Spice blend can be sealed in an airtight container and shelved for several weeks.


  • 1/2 cup wild rice
  •  2/3 cup pearl barley
  • 2/3 cup brown rice   
  • 12 oz boneless, skinless catfish fillets, cubed into 1-inch pieces 
  • Juice 1 lemon 
  • Zest 1 lemon, divided   
  • 1 medium zucchini, halved lengthwise and cut into 1-inch pieces  
  • 1 medium onion, cut into 8 chunks  
  • 12 cherry tomatoes   
  • Olive oil cooking spray   
  • 1 tsp olive oil  
  • 2 tsp store-bought or homemade Za’atar   
  • 1/4 tsp kosher salt   
  • 1/4 tsp ground black pepper  
  • 12 unsalted almonds, finely chopped, optional

EQUIPMENT:

 4 12-inch metal or wooden skewers (if wooden, soak in water for at least 20 minutes prior to using).

Lemony Catfish Kebobs on Wild Rice