Ingredients:
- 1 catfish fillet (about 1/2 lb)
- dash to 1/8 tsp cayenne pepper
- hot cooked white or brown rice , optional
Directions:
- Sprinkle fish with salt, pepper and cayenne. In a nonstick skillet, cook fish over medium for about 3 minutes on each side or until lightly browned. Top with tomatoes and sprinkle with green onions. Bring to a boil. Reduce heat; simmer, uncovered, for about 2 minutes.
- Cover skillet and simmer 2-3 minutes longer or until liquid is reduced and fish flakes easily with a fork. Serve with rice if desired. Yield: 2 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 115.39 Kcal (483 kJ) | ||
| Calories from fat | 51.11 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.68g | 9% | |
|---|---|---|---|
| Cholesterol | 30.89mg | 10% | |
| Sodium | 417.18mg | 17% | |
| Potassium | 338.41mg | 7% | |
| Total Carbs | 6.98g | 2% | |
| Sugars | 2.55g | 10% | |
| Dietary Fiber | 1.37g | 5% | |
| Protein | 8.66g | 17% | |
| Vitamin C | 11.3mg | 19% | |
| Iron | 0.5mg | 3% | |
| Calcium | 30.7mg | 3% | |
| Amount Per 100 g | |||
| Calories | 92.3 Kcal (386 kJ) | ||
| Calories from fat | 40.89 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.54g | 9% | |
|---|---|---|---|
| Cholesterol | 24.7mg | 10% | |
| Sodium | 333.7mg | 17% | |
| Potassium | 270.69mg | 7% | |
| Total Carbs | 5.59g | 2% | |
| Sugars | 2.04g | 10% | |
| Dietary Fiber | 1.1g | 5% | |
| Protein | 6.93g | 17% | |
| Vitamin C | 9mg | 19% | |
| Iron | 0.4mg | 3% | |
| Calcium | 24.6mg | 3% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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