A Midwinter Feast.

Here's a quick, delicious, midwinter meal. It's loaded with vitamins,minerals, phytochemicals, and fiber. But you can just call it catfish, sweet potatoes, and chickpeas.

QUICK CAJUN CATFISH

From Eating Well New Favorites ($ 16.95, 1995, Eating Well Books, Charlotte, Vermont).

1/4 cup buttermilk
2 tsp. Dijon mustard
1/2 cup cornmeal
1 tsp. salt
1 tsp. paprika
1 tsp. onion powder
1/2 tsp. garlic powder
1/2 tsp. dried thyme leaves
1/2 tsp. ground red pepper
  (cayenne)
1/2 tsp. freshly ground black
pepper
4 catfish fillets (1 1/4 pounds total)
4 lemon wedges

Preheat the broiler. Lightly oil a wire rack large enough to hold the fish in a single layer. Put the rack on a baking sheet and set aside.

In a medium bowl, whisk together the buttermilk and mustard until smooth. In a shallow dish, combine the cornmeal, salt, paprika, onion powder, garlic powder, thyme, ground red pepper, and black pepper. Dip each fillet in the buttermilk mixture, turning to coat. Transfer to the cornmeal mixture, turning to coat completely. Place the fillets on the prepared rack; they should not touch each other.

Broil 4 inches from the heat source until the fish is opaque in the center, about 3 minutes per side. Serve hot with lemon wedges. Serves 4.

PER SERVING

Calories: 220 Total Fat: 9 g (36% of calories) Fiber: 1 g Sodium 530 mg Sat. Fat: 2 g Cholesterol: 70 mg Carbohydrate: 10 g

SOUTHERN-STYLE CURRIED SWEET POTATOES

From Eating Well New Favorites. You can prepare the recipe ahead and store it, covered, in the refrigerator for up to two days. Repeat it on the stovetop or in the microwave before serving.

4 1/2 pounds sweet potatoes (8 or
  9 medium), peeled and cut into
  1-inch pieces
1 tsp. salt, plus more to taste
1 cup loosely packed dried
  apricots (1/4 lb.), cut into
  1/4-inch slivers
1/2 cup raisins
1 Tbs. vegetable oil, preferably
  canola oil
1 onion, finely chopped
2 tsp. mild curry powder,
  preferably Madras
Freshly ground black pepper
  to taste

Place the sweet potatoes in a large pot and add enough cold water to cover by 1 inch. Add 1 teaspoon salt and bring to a boil over nigh neat. Reduce the heat to medium and cook. uncovered, until tender but not mushy, 8 to 12 minutes. Drain well.

Meanwhile, in a small bowl, combine the apricots, raisins, and 1 cup boiling water; let sit until plumped, about 10 minutes.

In a large wide pot, heat the oil over medium-high heat. Add the onion and cook, stirring often, until softened, about 2 minutes. Add the curry powder and cook, stirring, until fragrant, about 2 minutes. Add the cooked sweet potatoes, apricots, raisins, and the fruit-soaking liquid. Season with salt and pepper. Stir gently over medium-low heat until warmed through. Serves 10.

PER SERVING (recipe made with 1 tsp. salt)

Calories: 280 Total fat: 2g (6% of calories) Fiber: 8 g Sodium: 240 mg Sat. fat: 0 mg Carbohydrate: 64 g

MY FAVORITE CHICKPEAS

From The Essential Vegetarian Cookbook ($22.50, 1997, Clarkson Potter, New York).

2 tsp. canola [or other] vegetable oil
4 garlic cloves, grated
3 Tbs. grated peeled fresh ginger
1 Tbs. ground cumin
2 tsp. ground coriander
1 tsp. ground turmeric
1/4 tsp. cayenne pepper
1 cup fresh or canned tomato
  puree
2 cups cooked [or canned]
  chickpeas, drained and rinsed
1 Tbs. fresh lemon juice

Heat the oil in a skillet over medium-high heat. When it's hot, turn down the heat to low and add the garlic, ginger, cumin, coriander, turmeric, and cayenne pepper. Saute, stirring constantly, until everything is well combined and the mixture has a uniform color, about 4 minutes.

Stir in the tomato puree, turn the heat up to medium, and bring to a gentle simmer. Add the chickpeas and bring to a second simmer. Cover, reduce the heat to low, and simmer until the mixture is thick, about 20 minutes.

Stir in the lemon juice and remove from the heat. Let the chickpeas sit 10 minutes before serving. Serves 4.

PER SERVING (recipe mode with canned tomato puree, drained & rinsed canned chickpeas, and 1 cup of brown rice per serving)

Calories: 400 Total Fat: 7 g (16% of calories) Fiber: 13 g Sodium: 430 mg Sat. Fat: 1 g Cholesterol: 0 mg Carbohydrate: 74 g