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Spiced Catfish over Mixed Vegetables
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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
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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)
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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.
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