Nutrition is a huge part of any athlete’s training regimen. You’re only as good as the fuel you put into your body. Yet time after time we see athletes of all ages putting junk into their system right before a game or immediately after a practice. The main excuses we hear tend to be:

  1. Lack of time to prepare healthy meals
  2. Eating healthy all the time is expensive

Well we’re here to help solve this issue. Each month we’ll be featuring a new dish prepared by local chefs that can feed the whole family for less than $20. No gimmicks, just healthy, nutritious food that won’t break the bank or take all day to prepare. Let’s get started!


December: Cajun Catfish

Grocery List:

-4 Catfish fillets ($3-$4 / fillet )

-1 head of Broccoli  ($2 )

-Whole grain brown rice ( $1.99 )



-Mix the following household spices together in a bowl to form your rub:

-1 tsp black ground pepper

-1 tsp garlic powder

-1 tsp onion powder

-1 tsp cayenne pepper

-1 tsp paprika

-1 tsp oregano

-1 tsp sea salt

-Chop broccoli and add 1 cup of water into a stove top pot or steamer. Steam broccoli until fully cooked.

-Add equal parts rice and water into a stove top pot and heat until no water is left. Add 1 tsp of butter and mix well.

-Lightly cover fillets with olive oil and dip them into your rub, coating both sides evenly.

-Add to a hot pan and cook for ~3 minutes per side ***Make sure a window is open, or stove fan is running as the spices will burn and create a “blackened” look to the fish (though the inside should remain soft and flaky)

-Plate and serve!


Like this recipe? Then sign up for our monthly newsletter and get great meal ideas like this sent directly to your inbox

Subscribe Today