Estimated Nutrition (whole recipe, rough)
Counts 11 of 13 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Onion | 1 medium (110g) | 44 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Catfish | not in our table | 0 |
| Water | 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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- 1 pound U.S. Farm-Raised Catfish fillets, cut into bite-size pieces
- 2 tablespoons olive oil
- 1 teaspoon minced garlic
- 1/4 cup diced onion
- 1 can (1 pound) diced tomatoes, with oregano and basil added
- Pinch cayenne pepper, or more to taste
- 1/2 cup dry white wine
- 1 cup reduced sodium chicken broth, diluted with 2 cups water
- 2 tablespoons minced parsley
- 1/4 cup fresh grated Parmesan cheese
- =
Directions
1. In a large heavy saucepan, heat the olive oil over moderate heat; add the garlic and onion; sauté until golden. Add tomatoes, cayenne pepper and wine. Cook, uncovered, for 10 minutes.
2. Add the diluted broth, cover and bring to simmer — about 3 minutes. Mix in the U.S. Farm-Raised Catfish and cook, uncovered, 5 minutes longer. Ladle into bowls and sprinkle with parsley and grated Parmesan cheese. Serves 4.