Estimated Nutrition (whole recipe, rough)
Counts 8 of 9 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Feta Cheese | 1 oz (28g) cheddar | 113 |
| Butter | 1 tbsp (14g) | 102 |
| Onion | 1 medium (110g) | 44 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Salt | 1 tsp (6g) | 0 |
| Catfish | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 4 U.S. Farm-Raised Catfish Fillets
- 1 10-ounce package frozen chopped spinach, thawed and squeezed dry
- 3/4 cup feta cheese, crumbled
- 1 tablespoon oregano
- 2 green onions, chopped
- 3 tablespoons butter, melted
- 1 tablespoon olive oil
- 2 teaspoons each salt and pepper
- =
Directions
1. Preheat oven to 350ºF. Grease a shallow baking pan with olive oil and place the U.S. farm-raised catfish fillets in the pan. Sprinkle with 1 teaspoon each of salt and pepper.
2. In a small bowl, mix the spinach, feta cheese, oregano, butter, green onions, and remaining salt and pepper until well incorporated. Top each U.S. farm-raised catfish fillet evenly with an equal amount of the spinach mixture. Bake at 350ºF for 15 to 20 minutes, or until the fish flakes easily with a fork. Serve immediately.