Penn Herb Wellness Guide
Caribbean Catfish
Ingredients
- 2 Tbs butter
- 1/4 cup chopped green pepper
- 4 Tbs chopped onion
- 1/4 cup chopped toasted almonds
- 1/2 cup fresh breadcrumbs
- 1/4 tsp oregano
- 4 Tbs fresh lime juice
- 1 Tbs chopped coriander (or chopped parsley)
- 1/2 tsp salt
- 4 catfish fillets
- 2 cups water
- 2 cloves garlic, crushed
- 1 bay leaf
- 1 tsp red pepper flakes
- lime peel
Directions
- Melt butter in a skillet. Add green pepper and 2 tablespoons onion. Saut until onion is transparent. Add almonds, breadcrumbs, oregano, 1 tablespoon lime juice, coriander, and salt; mix well. Spoon filling down center of each catfish fillet. Roll up and secure with toothpicks. In shallow baking pan, combine remaining 2 tablespoons onion, water, garlic, bay leaf, red pepper flakes, and remaining 3 tablespoons lime juice. Place catfish in pan. Bake in a 400F oven for 30-35 minutes, basting occasionally until catfish flakes easily. Remove catfish to serving platter. Garnish with strips of lime peel.
Recipe courtesy of the National Fisheries Institute
Nutrition Facts
Calories 386
Calories from Fat 209 (54%)
(36%)Total Fat 23g
(35%)Saturated Fat 7g
Polyunsaturated Fat 4g
Monounsaturated Fat 10g
(30%)Cholesterol 90mg
(20%)Sodium 479mg
(18%)Potassium 640mg
Total Carbohydrate 15g
(10%)Dietary Fiber 2g
Sugars 2g
Sugar Alcohols 0g
(58%)Protein 29g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
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The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.