Catfish Bake

Author: Mary Fantina

A medical situation is responsible for getting my husband, Mike, to the kitchen. About twelve years ago Mike was told that he should have a heart bypass as soon as possible because three of his arteries were blocked and a heart attack was looming in the not-too-distant future. He found this news devastating, as did all of us. If attitude alone was what he needed to survive at that point he would not have lasted the night. He told our son, “if anything happens, go ahead with your wedding.” He hurriedly got his paperwork in order in anticipation of a short stay here on earth.

A second medical opinion told him he could control his health problem with diet and exercise. Mike was not instantly encouraged – it took lots of urging from me and his daughters to get him into a different lifestyle. We cooked fish, fixed vegetables, got special breads and, after a week or so, he decided he could do it better.

Mike is Italian and I am not, so the meals I generally serve were hardly what mother made: roast beef, mashed potatoes, and gravy with only slight variations – chicken and turkey – nothing like the variations of vegetables that Italians cook. He wanted and began fixing dishes that his mother used to make.

So, at age 77, his culinary career took off. First he went to the nearest farmer's market and stocked up on vegetables and fruits. The vegetables – broccoli, broccoli rabe (he hadn’t heard of that since his mother died), spinach, kale, cabbages, string beans and more. He found vegetables he had never heard of and tried them. ‘Chef Mike’ diligently consumes between 5 and 10 different fruits and vegetables daily. Fish has become a mainstay for him, chicken to a somewhat lesser degree, and beef was reduced to very small amounts on very special occasions. This food is not only healthy and tasty, but it fights bad cholesterol and helps boost the good cholesterol. A key ingredient in all recipes is garlic; another great warrior in the cholesterol battle, and he liberally uses onions and other spices. An excellent side effect of his culinary output is that we are all eating healthier and the food is delicious!

Mike cooks without salt and he is careful that the spices he uses are not doctored with it; this has helped lower his blood pressure considerably, improving his overall health. Along with his new hobby, cooking, he also began walking – just around a block at first but he added distance over the weeks and months.

Now at 89, Mike is a pro in the kitchen and a regular at the local farmer’s markets, buying only the freshest vegetables and fruits. Quite often he will find a vegetable that he hasn't seen since his dad grew it in the huge family garden, foods that, at that time, were unique to the Italian immigrants. He shops for fish regularly: whiting, cod, salmon, shark, bass, tilapia and many others.

Mike’s work in the kitchen seemed to have been in vain when he was rushed to the hospital five years ago. It looked bad; he was having chest pain. Our family doctor had a surgeon meet him in the emergency room and he warned Mike that after the angiogram he would certainly need major surgery.

“Lets face it, Mr. Fantina, you’re going to have to have a by-pass.” Mike was once again dispirited – thinking that all his work these past years had gone for nothing. Fortunately, the surgeon changed his tune quickly. This is what Mike heard as the angiogram proceeded:

“I don’t believe it!”

All his arteries were clear! (It was later determined that at the age of 82, wielding a sledge hammer breaking up a stone wall in 93 degree weather was not good for Mike. He has not done that since.)

The meals he fixes are usually a tasty surprise: one day it's a soup featuring potatoes and zucchini; the next day, the same soup may benefit from leftover green beans. His soups, stews, and casseroles are often one-of-a-kind, but always a healthy (life saving) and delicious treat. The result of all this kitchen activity is exactly what Mike aimed for: clear arteries and a healthy heart; and now, at the age of 89, he is still working and still cooking! This is one of Mike's favorite recipes; it's tasty, fast and easy to fix and is an extremely low fat and low cholesterol meal.

Catfish Bake Recipe

Ingredients

2 large or 3 medium potatoes
½ Lb. catfish nuggets
1 carrot
½ red pepper
1 small onion
1 Tb olive oil
1 Tsp garlic powder
1 Tb oregano

Instructions

Peel potatoes and carrots and cut into ¾ inch pieces.
Cut peppers into bite-sized pieces.
Put 1 tablespoon oil in oven proof pan and fill pan with potatoes, carrots, peppers, and onions.
Sprinkle with garlic and oregano.
Place in 350 preheated oven for 40 minutes.
After 40 minutes put catfish pieces in with the potatoes and onions, cook another 20 minutes.

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