Catfish with Cilantro-Chipotle Rice
Serving Size
1 fillet and 1/2 cup rice
Servings
4
Prep Time
7 min
Cook Time
18 min
Ingredients
4 (6-ounce)
farm-raised catfish fillets
coat skillet
cooking spray
1/4 teaspoon
salt
1/4 teaspoon
black pepper, freshly ground
1/4 cup
bottled chipotle salsa
1 ( 10-ounce ) package
frozen brown rice
1/3 cup
bottled chipotle salsa
1/4 cup
cilantro, chopped
Directions
- Heat a large nonstick skillet over medium-high heat. Coat pan and fillets with cooking spray. Sprinkle fillets evenly with salt and pepper. Add 2 fillets to pan, flat sides up; cook 4 minutes on 1 side or until browned. Turn fillets over; spoon 1 tablespoon salsa over each fillet. Cook 3 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Repeat procedure with remaining 2 fillets.
- Heat rice according to package directions. Transfer rice to a medium bowl. Stir in salsa and cilantro. Serve immediately.
Nutrition Information
| Calories | 407 |
| Fat | 14 g |
| Saturated fat | 3.2 g |
| Monounsaturated fat | 6.5 g |
| Polyunsaturated fat | 3 g |
| Protein | 30.7 g |
| Carbs | 36 g |
| Fiber | 2.1 g |
| Cholesterol | 80 mg |
| Sodium | 663 mg |
Cooking Light Fresh Food Fast, Oxmoor House 2009