Spicy Catfish with Tropical Fruit Salsa
- Yield: 4 servings
- Prep: 5 mins
- Cook: 6 mins
Ingredients
- Fish:
- 1teaspoon minced garlic
- 1/4teaspoon salt
- 1/2teaspoon coarsely ground black pepper
- 1/4teaspoon ground red pepper
- 1/4teaspoon Paprika
- 1tablespoon olive oil
- 4-- (6-ounce) catfish fillets
- Salsa:
- 1cup chopped ripe mango or papaya
- 1tablespoon finely chopped cilantro
- 1 1/2teaspoons jalapeño pepper
- 1 1/2teaspoons minced green onions
- 1tablespoon fresh lime juice
Instructions
- Preheat the broiler.
- To prepare fish, combine garlic, salt, black and red peppers, paprika and oil in a small bowl. Press pepper mixture onto catfish.
- Place fillets in a baking pan and broil until opaque in the center, 6 to 8 minutes.
- To prepare salsa, combine mango, cilantro, jalapeño pepper and green onions in a bowl. Drizzle with lime juice; toss to coat evenly. Serve with catfish.
Recipe courtesy of The Catfish Institute.
Nutritional Info *per serving
- Calories 220
- Glycemic Load 3
- Fat 9g
- Saturated Fat 1.5g
- Polyunsaturated Fat 2g
- Monounsaturated Fat 4g
- Cholesterol 100mg
- Sodium 220mg
- Potassium 700mg
- Carbohydrate 7g
- Fiber 1g
- Sugars 6g
- Protein 28g
- Trans Fat 0g
- Vitamin A 15%
- Vitamin C 30%
- Calcium 4%
- Iron 4%