Baked Catfish with Rice and Beans
Nutritional values
(Percentage of daily recommendation)
| Calorie | 555 cal. | (26 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 55 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.6 g | (29 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 1.5 mg | (13 %) | ||
| Vitamin K | 17.6 μg | (29 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 10 mg | (83 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 77 μg | (26 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 15.5 μg | (34 %) | ||
| Vitamin B₁₂ | 3.2 μg | (107 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 1,145 mg | (29 %) | ||
| Calcium | 98 mg | (10 %) | ||
| Magnesium | 154 mg | (51 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 5.5 g | |||
| Uric acid | 277 mg | |||
| Cholesterol | 228 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 1 Red onion
- 1 garlic clove
- 1 Red chili pepper
- 2 untreated Limes
- ¼ tsp Ground allspice
- 1 Tbsp finely chopped parsley
- 1 tsp minced Basil
- 1 tsp thyme
- 1 tsp marjoram
- 1 Tbsp olive oil
- 600 grams Catfish (Waller)
- salt
- freshly ground peppers
- 200 grams Long grain rice
- 150 grams canned Corn
- 250 grams canned Kidney beans
- 1 Tbsp freshly chopped parsley
Preparation steps
Peel the onion and garlic and finely chop. Wash, halve lengthwise, remove the seeds and finely chop the chile. Juice 1 lime and mix with the pimento, onion, garlic, chile pepper and the herbs. Add the oil and mix, Rinse the remaining lime, pat dry and thinly slice. Rinse the fish fillets, pat dry, and divide into 8 equal pieces. Place lime slices in a shallow baking dish, top with the fish and pour the marinade over. Cover and marinate 1 hour. Preheat the oven to 180°C (approximately 350°F). Salt and pepper the fish and bake until the fish is easily pierced with a knife, 25-30 minutes.
Meanwhile place 400 ml (approximately 13 1/2 ounces) of water in a saucepan, season with salt and cook the rice until tender. Drain the corn and the beans and fold into the cooked rice along with the parsley. Serve with the catfish on warmed plates.
