Recipe Lab: Catfish & Sweet Potato Bowl

This is my go-to when I’m working from home and need lunch fast. Twenty minutes, start to finish. I throw the sweet potato in the airfryer (you can use the oven), pan-sear the catfish, and steam the broccoli while everything cooks. Done.

Catfish (you can choose any fish) is lean protein that won’t sit heavy in your stomach. Sweet potatoes give you steady energy and veggies provide fiber, vitamins, antioxidants… Your body needs all of it, especially now.

Science-Based Benefits of This Recipe

According to science, this recipe supports your body in three important ways:

1. Supports muscle protein synthesis (MPS): each serving provides ~36.6 g protein and ~2.9 g leucine, crossing the threshold needed to trigger muscle repair and growth. This is crucial during perimenopause and menopause when muscles become less responsive to protein due to lower estrogen levels1.
2. Balances energy and blood sugar: sweet potato provides slow-release carbohydrates and fiber, helping to stabilize blood sugar and energy levels throughout the day. The mix of vegetables adds volume and nutrients without extra calories, supporting satiety and digestive health.

Delivers essential micronutrients: catfish offers lean protein, vitamin B12, and selenium, which are important for energy metabolism. Broccoli and kohlrabi add vitamin C, potassium, and plant antioxidants that may support immune and heart health.

Modifications and Clever Techniques

• Boost protein: add 1 boiled egg or 50 g more fish to bring protein to ~42 g and leucine above 3.2 g for stronger muscle recovery.
• Fiber power: mix in 10 g extra hemp or chia seeds to raise fiber to ~7 g.
• Vegetable variety: replace kohlrabi with cauliflower, cabbage, or green beans depending on season.
• Fish variety: you can use any white fish: cod, haddock, tilapia, sole, pollack. They will all do great, but keep in mind each will have a slightly different nutrient profile.
• Flavor tip: sprinkle chili flakes or lemon zest before serving to brighten flavors.