Estimated Nutrition (whole recipe, rough)
Counts 9 of 11 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Jalapeno Pepper | 1 pepper (14g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Catfish | not in our table | 0 |
| Seed | 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
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- 4 4- to 6-ounce U.S. Farm-Raised Catfish fillets, 1/2 inch thick
- 1 tablespoon lemon juice
- 2 teaspoons olive oil
- 1 teaspoon hot sauce
- 2 medium tomatoes, chopped
- 1 medium onion, finely chopped
- 1 teaspoon minced fresh jalapeno pepper, seeds discardedq
- 1/2 cup (1.5 ounces) coarsely grated 2% sharp cheddar cheese
- 1/2 teaspoon salt
- 1/2 teaspoon cracked black pepper
- =
Directions
1. Preheat broiler. In a small bowl, stir together lemon juice, olive oil, and hot sauce. Brush both sides of catfish fillets. Place on an oiled baking pan and broil about 4 inches from the heat for 5 minutes.
2. In a medium bowl, stir together tomato, onion, jalapeño pepper and cheese. Spoon over catfish. Sprinkle with salt and pepper and broil for an additional 5 minutes. Makes 4 servings.