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Fish:
1 teaspoon minced garlic
1/4 teaspoon salt
½ teaspoon coarsely ground black pepper
¼ teaspoon ground red pepper
1/4 teaspoon paprika
1 tablespoon olive oil
4 (6-ounce) catfish fillets
Salsa:
1 cup chopped ripe mango or papaya
1 tablespoon finely chopped cilantro
1 1/2 teaspoons minced jalapeño pepper
1 1/2 teaspoons minced green onions
1 tablespoon fresh lime juice
Instructions
1 teaspoon minced garlic
1/4 teaspoon salt
½ teaspoon coarsely ground black pepper
¼ teaspoon ground red pepper
1/4 teaspoon paprika
1 tablespoon olive oil
4 (6-ounce) catfish fillets
Salsa:
1 cup chopped ripe mango or papaya
1 tablespoon finely chopped cilantro
1 1/2 teaspoons minced jalapeño pepper
1 1/2 teaspoons minced green onions
1 tablespoon fresh lime juice
1. Preheat the broiler.
2. To prepare fish, combine garlic, salt, black and red peppers, paprika and oil in a small bowl. Press pepper mixture onto catfish.
3. Place fillets in a baking pan and broil until opaque in the center, 6 to 8 minutes.
4. 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. Serves 4.
Recipe courtesy of The Catfish Institute.
"What a Catch," Jan. 2009.
Nutritional Information
2. To prepare fish, combine garlic, salt, black and red peppers, paprika and oil in a small bowl. Press pepper mixture onto catfish.
3. Place fillets in a baking pan and broil until opaque in the center, 6 to 8 minutes.
4. 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. Serves 4.
Recipe courtesy of The Catfish Institute.
"What a Catch," Jan. 2009.
Per serving: 280 calories, 15g fat, 90mg chol., 27g prot., 8g carbs., 1g fiber, 260mg sodium
