Teriyaki Catfish with Asian Vegetables
Teriyaki Catfish with Asian Vegetables - Light wok dish with tender fish and crisp vegetables.
Nutritional values
(Percentage of daily recommendation)
| Calorie | 315 cal. | (15 %) | ||
| Protein | 49 g | (50 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.6 mg | (13 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 16.5 mg | (138 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 263 μg | (88 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 6.3 μg | (14 %) | ||
| Vitamin B₁₂ | 2.1 μg | (70 %) | ||
| Vitamin C | 37 mg | (39 %) | ||
| Potassium | 1,259 mg | (31 %) | ||
| Calcium | 131 mg | (13 %) | ||
| Magnesium | 91 mg | (30 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 53 mg | |||
| Cholesterol | 129 mg |
Ingredients
- Ingredients
- 4 Catfish (about 300 grams)
- 4 Tbsps Teriyaki sauce
- 300 grams Napa cabbage
- 2 carrots
- 1 bunch scallions
- 2 Tbsps Chili sauce
- 1 garlic clove
- salt
- 4 Tbsps soy sauce
- 3 stalks cilantro
Preparation steps
Rinse the fish, pat dry and sprinkle on both sides with a 3 tablespoons teriyaki sauce.
Rinse and peel vegetables. Cut cabbage into thin strips, cut carrots into sticks and scallions into thin rings. In a bowl, mix everything with the remaining teriyaki and chili sauce.
Peel garlic. In a wok, bring about 500 ml (approximately 2 cups) of water with salt, garlic and soy sauce to a boil. Place fish fillets in a steamer set over the simmering mixture and scatter the vegetables on top. Cover and steam over medium heat until the fish and vegetables are just cooked, about 15 minutes.
Meanwhile, rinse cilantro, shake dry and pluck the leaves.
Lift the fish and vegetables from the steamer and transfer to 4 plates. Spoon about 2 tablespoons of the cooking liquid over the fish and vegetables and garnish with cilantro.
