Spiced Catfish over Mixed Vegetables
(0 votes)
(0 votes)
Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 47 min.
Ready in
Calories:
598
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 598 cal. | (28 %) | ||
| Protein | 53 g | (54 %) | ||
| Fat | 36 g | (31 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 5.2 g | (17 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 1.5 μg | (8 %) | ||
| Vitamin E | 5.7 mg | (48 %) | ||
| Vitamin K | 62.2 μg | (104 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 16.3 mg | (136 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 188 μg | (63 %) | ||
| Pantothenic acid | 3.3 mg | (55 %) | ||
| Biotin | 31.7 μg | (70 %) | ||
| Vitamin B₁₂ | 6.6 μg | (220 %) | ||
| Vitamin C | 177 mg | (186 %) | ||
| Potassium | 1,987 mg | (50 %) | ||
| Calcium | 167 mg | (17 %) | ||
| Magnesium | 217 mg | (72 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 10 g | |||
| Uric acid | 403 mg | |||
| Cholesterol | 473 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 10 black peppercorns
- 2 dried, red chili peppers (optional)
- 2 organic Limes (juiced plus half tsp grated zest)
- ½ cup cilantro (very finely chopped, some set aside to garnish)
- 4 garlic cloves (very finely chopped)
- 2 tsps honey
- 3 Tbsps soy sauce
- 2 ⅔ cups Tomatoes (thinly sliced)
- 2 Bell pepper (thinly sliced)
- 4 scallions (sliced)
- 8 Catfish (approx. 120 g each)
- 1 cup hot fish stock (jar)
- Limes (to garnish)
Preparation steps
1.
Heat the oven to 200°C (180°C in a fan oven), 400°F, gas 6.
2.
Crush the peppercorns and the chilli pepper in a mortar and then add to the lime juice, lime zest, coriander, garlic, honey and soy sauce and mix well.
3.
Place the tomatoes, peppers and spring onions in an oven-proof dish and place the fish fillets on top. Pour the marinade over the fish and pour the stock around the fish. Bake for 8-12 minutes and serve garnished with lime slices and coriander.
