Nutrition and Recipes










Catfish Corn Chowder

4 slices bacon, finely chopped
1 tablespoon extra virgin olive oil
1 onion, chopped
4 to 5 celery stalks, chopped
2 to 3 starchy potatoes, peeled and chopped
3 ears corn, kernels removed or 2 cups frozen
1 quart seafood or chicken stock
2 fresh bay leaves
½ roasted poblano chili pepper, chopped
2 tablespoons chopped fresh thyme
1 tablespoon seafood seasoning, such as Old Bay
1 tablespoon of unsalted butter
1 cup whole milk
2 cups heavy cream
2 lbs. Virginia Natural Fish Company Catfish Fillets, chopped
2 tablespoons chopped chives (optional)
1 lemon zest (for garnish, optional)
Hot sauce (for garnish, optional)

Cook bacon with extra virgin olive oil until brown and set bacon aside.  Add onion, celery, potatoes and corn with chicken stock; cover and bring to a boil.  Reduce heat to a slow simmer.  Add bacon, bay leaves, poblano pepper, thyme, Old Bay, and butter; let cook for 15 minutes.  Add milk, cream and fish and cook another 15 minutes.  Add garnishes, if desired.  Serve immediately.
–Lori Blackwood

Classic Fried Catfish

¾ cup yellow cornmeal
¼ cup flour
2 teaspoons salt
1 teaspoon cayenne pepper
¼ teaspoon garlic powder
4 catfish fillets
Vegetable oil

Combine first five ingredients. Coat catfish with mixture, shaking off excess. Fill deep pot or 12-inch skillet half full with vegetable oil. Heat to 350° F. Add catfish in single layer and fry until golden brown, about 5 to 6 minutes, depending on size. Remove and drain on paper towels. Makes 4 servings.

Baked Lemon Catfish

2 tablespoons butter, melted
2 tablespoons lemon juice
¼ cup dry breadcrumbs
¾ teaspoon lemon pepper seasoning
½ teaspoon seasoned salt
¼ teaspoon dill weed
4 catfish fillets

In pie plate, combine butter and lemon juice; set aside. In another pie plate, combine next four ingredients. Wash fillets; pat dry with paper towels. Dip each fillet in butter mixture, then in breadcrumb mixture. Place in ungreased 12x8x2-inch baking dish. Pour remaining butter mixture over fillets; sprinkle lightly with paprika. Bake, uncovered, in 350° F. oven for 25 to 30 minutes or until fish begins to flake when tested with a fork. Makes 4 servings.


Rainbow trout has delicate flavor, contains high levels of Omega-3 fatty acids and significant amounts of vitamins and minerals. In addition, three ounces of cooked trout has the following nutritional values:









Baked Rainbow Trout

2-3 trout
2 tablespoons chopped parsley
2 tablespoons lemon juice
1½ teaspoons seasoned salt
6 tablespoons olive oil
1 large onion, thinly sliced
2 cloves garlic
1 large tomato, thinly sliced
4 teaspoons white wine

Spray 13×9-inch pan with Pam. Arrange fish in pan and sprinkle with parsley, lemon juice and salt. Heat oil in small skillet. Fry onion and garlic till softened. Pour over fish. Place tomato on fish and pour wine over. Bake at 350° F. 30 to 45 minutes. Serves 2-3.

Sauteed Rainbow Trout with Green Tomato and Blackberry Sauce

1 large green tomato, cored
1 tablespoon fresh lemon juice
½ cup diced celery
1 teaspoon lemon zest, minced
¾ cup sugar
Pinch each ground cinnamon and nutmeg
¼ cup water
1 pint fresh blackberries
Salt and freshly ground black pepper
¼ cup all-purpose flour
4 rainbow trout fillets
Olive oil

Preheat oven to 450° F. Put tomato and lemon juice in a food processor or blender and puree. Transfer to a medium saucepan; heat on medium, bringing it to a low boil. Add next six ingredients. Reduce heat to low and simmer until the sauce is thick. Remove from heat; gently mix in blackberries. Add salt to taste. Lightly flour both sides of the trout and sprinkle it with salt and pepper. Heat a large skillet over medium-high heat. Add enough olive oil to sear trout. When the oil is hot, add trout and sear on both sides just until brown. Place skillet in oven and continue cooking until the fish is flaky, about 10 minutes. Top with the sauce and serve immediately. Makes 4 servings


Prawns are a large freshwater shrimp. They have a heavier shell, but a sweeter flavor and the consistency of lobster. Three ounces of freshwater prawns have the following nutritional values:









Pan-Fried Spiced Prawns

½ teaspoon salt
½ teaspoon fresh black pepper
1 teaspoon ground cumin
1 teaspoon paprika
8 ounces medium prawns in the shell, washed
2 tablespoons olive oil
1 red jalapeno pepper, stemmed, seeded and julienned
1 large scallion, trimmed and thinly sliced on the diagonal
1 garlic clove, thinly sliced
Juice of 1 lime

Combine the salt, pepper, cumin and paprika in a bowl. Add prawns and toss to coat evenly. Heat oil in a large skillet over high heat. Saute the prawns 1 to 2 minutes. Toss in the jalapeno, scallion and garlic and cook 1 minute longer. Remove from heat, stir in lime juice and serve.

Sauteed Fresh Water Prawns with Peppers and Basil Pesto

1 tablespoon olive oil
12 prawns, peeled and deveined
½ cup mixed thinly sliced peppers
2 ounces white wine
2 tablespoons basil pesto (recipe follows)
Salt and pepper to taste

Heat olive oil in large pan over medium high heat until oil just begins to smoke. Add prawns, season lightly with salt and pepper, and allow to cook for 30 seconds. Add peppers and stir, continuing to cook until prawns are almost done and pppers begin to wilt, about 2 minutes. Add wine and basil pesto, stirring to evenly coat all the prawns. Continue to cook until liquid has evaporated and prawns are just cooked through, about 1 minute.

Basil Pesto

2 cups tightly packed fresh basil leaves
½ cup grated parmesan cheese
¼ cup toasted pinenuts
2 cloves garlic, crushed
¾ cup extra virgin olive oil
Pinch of salt

Combine all ingredients in food processor and process until almost smooth, scraping down the sides of the bowl as necessary. Refrigerate or freeze immediately.

Recipe developed by Chef Tim Westby-Gibson
Café Provencal at Wedmore Place for the Williamsburg Farmers Market


Hybrid striped bass is produced when a striped bass and white bass are crossed, resulting in bright silver scales, sleek shape, white belly and black, broken lateral lines. The flesh is mild, firm, fine-grained and the flavor is similar to freshwater bass. Four ounces of raw, edible bass has the following nutritional values:
• Calories – 110
• Calories from Fat – 25
• Total Fat – 2.5 g
• Saturated Fat – 0.5 g
• Cholesterol – 90 mg
• Sodium – 80 mg
• Total Carbohydrates – 0 g
• Protein – 20 g

Parade Dressed Hybrid Striped Bass

¼ cup butter or margarine
½ cup chopped onion
1 cup toasted breadcrumbs
½ cup shredded cheddar cheese
1 tablespoon chopped parsley
1 teaspoon dry mustard
¼ teaspoon each salt and white pepper
1 tablespoon lemon juice
¼ cup white wine
4 hybrid striped bass fillets (5-7 oz. each)
Paprika, to taste

Microwave onions in melted butter for 2 minutes on high. Combine with other ingredients to prepare stuffing. Lay 2 fillets in lightly oiled 1-quart microwave dish. Spread stuffing mixture over fillets. Top with remaining 2 fillets; sprinkle with paprika. Cover and microwave on high 3 minutes. Rotate dish; microwave 4 minutes longer, let stand 5 minutes. Fish flakes easily with fork when done. Serves 4.

Hybrid Striped Bass Combinations

Use hybrid striped bass fillets (5-7 oz. each). Lightly coat each fillet with vegetable oil or butter, salt and white pepper. Add desired combination of herbs to both sides of each fillet; let stand for 30 minutes in the refrigerator to develop flavor. Add about ½ teaspoon of selected seasoning combination to each fillet. Lay fillets in lightly oiled baking dish and bake for 10-12 minutes at 325 degrees F. in preheated oven. Baste once or twice with pan juices. Fillets may also be cooked over a gas or charcoal grill, basted with a liquid mixture of seasonings and oil, turned once. Serve one fillet per person. Suggested herb seasoning combinations:

Blackened Fish – Use a commercially prepared blend or a mixture of Cajun spices popular for this method.

Lemon and Herb – Use a commercially prepared dry mixture or prepare a fresh blend of lemon and various herbs.

Mint and Dill Weed – Use a combination of dried mint leaves and dill weed.

Email us your favorite recipes