Parchment-steamed Catfish with Spring Herbs and Vegetables
Estimated Nutrition (whole recipe, rough)
Counts 11 of 12 ingredients — the other 1 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 |
|---|---|---|
| Butter | 1 tbsp (14g) | 102 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Chive | 1 tbsp (3g) | 1 |
| 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
- =
- 6 U.S. Farm-Raised Catfish fillets
- 1 roll of parchment paper (or aluminum foil)
- 1 zucchini, halved and seeded, cut into julienne strips
- 1 carrot, cut into julienne strips
- 3 scallions, green tips only, cut into julienne strips
- 3 tablespoons chopped fresh herbs, such as parsley, basil and chives (or 1 tablespoon dried herbs or Herbes de Provence)
- 1 clove garlic, minced
- 2 tablespoons butter, cut into 12 slices
- 6 tablespoons white wine
- Salt and freshly ground black pepper
- =
Directions
1. Preheat the oven to 400°F. Cut parchment paper or aluminum foil into six 12-inch squares. Fold in half to make a crease down the center and then open up.
2. Place a catfish fillet on one side of each square of parchment or foil. Divide the vegetables among the packets of fish. Sprinkle each packet evenly with herbs and garlic. Place 2 slices of butter on top of each fillet, then drizzle each with 1 tablespoon of wine. Season each packet with salt and pepper. Fold parchment or foil in half to cover fillet, then tightly fold in the edges, crimping around each of the sides to seal the packets completely.
3. Place sealed packets on a baking sheet and bake for 8 to 10 minutes or until fish flakes easily when tested with a fork; carefully unfold one side of one of the packets to check fish for doneness. To serve, tear or cut open packets carefully at the table, taking care not to get burned by the steam.