Baked Catfish with Rice and Beans

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Baked Catfish with Rice and Beans
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Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 2 h.
Ready in
Calories:
555
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie555 cal.(26 %)
Protein34 g(35 %)
Fat21 g(18 %)
Carbohydrates55 g(37 %)
Sugar added0 g(0 %)
Roughage8.6 g(29 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.8 μg(4 %)
Vitamin E1.5 mg(13 %)
Vitamin K17.6 μg(29 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin10 mg(83 %)
Vitamin B₆0.5 mg(36 %)
Folate77 μg(26 %)
Pantothenic acid1.9 mg(32 %)
Biotin15.5 μg(34 %)
Vitamin B₁₂3.2 μg(107 %)
Vitamin C22 mg(23 %)
Potassium1,145 mg(29 %)
Calcium98 mg(10 %)
Magnesium154 mg(51 %)
Iron3.7 mg(25 %)
Iodine9 μg(5 %)
Zinc2.4 mg(30 %)
Saturated fatty acids5.5 g
Uric acid277 mg
Cholesterol228 mg
Complete sugar3 g

Ingredients

for
4
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
How healthy are the main ingredients?
Kidney beansLong grain riceCornolive oilparsleyBasil

Preparation steps

1.

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.

2.

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.