This summer, local 11-year-old Aspen Smith was one of 55 aspiring young chefs from across the country to be recognized as a winner in the Healthy Lunchtime Challenge. The nationwide recipe competition for kids ages 8-12 promotes cooking and healthy eating in conjunction with First Lady Michelle Obama’s Let’s Move! initiative. Winners were invited to attend a Kids’ State Dinner at the White House, which featured some of the winning recipes on the evening’s menu. Try out Aspen’s healthier take on her family’s favorite—fried catfish.

Arkansas Baked Almond Catfish

Recipe by Aspen Smith, age 11

Ingredients

• 2 pounds catfish fillets

• 1/2 cup low-fat milk

• 1 large egg

• 1 teaspoon salt

• 1/4 teaspoon black pepper

• 1 cup breadcrumbs or panko (Japanese breadcrumbs)

• 1/2 cup sliced almonds

• 1/4 onion, peeled and minced

• 1 Tablespoon unsalted butter, melted

Preparation

1. Preheat the oven to 500 degrees F. Cut the catfish fillets roughly in half, so you have enough to feed 6 people evenly. Lightly grease a large baking sheet.

2. In a medium bowl, whisk together the milk, egg, salt, and pepper. In a separate bowl, combine the breadcrumbs, almonds, and onion.

3. Dip the fish pieces in the milk and egg mixture, then dredge them in the breadcrumb mixture, making sure they are evenly coated on both sides. Place the fish pieces on the baking sheet, drizzle with the melted butter and bake for 15 minutes, or until the fish flakes easily with a fork.

Makes 6 servings. 273 calories, 11g fat, 16g carbohydrates, 28g protein

Learn more about the Healthy Lunchtime Challenge and other winning recipes at PBS.org/LunchtimeChallenge. For more information about the USDA’s nutrition recommendations, visit ChooseMyPlate.gov.