Estimated Nutrition (whole recipe, rough)
Counts 13 of 17 ingredients — the other 4 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Onion | 1 medium (110g) | 44 |
| Eggplant | 1 cup cubed (82g) | 35 |
| Bell Pepper | 1 medium (119g) | 31 |
| Asparagus | 6 spears (90g) | 27 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Lettuce | 1 cup shredded (36g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Salt | 1 tsp (6g) | 0 |
| Catfish | not in our table | 0 |
| Salad | not in our table | 0 |
| Seed | 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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- Grilled Catfish Garden Salad (Balsamic-Garlic Marinade/Dressing follows)
- 1 pound U.S. Farm-Raised Catfish Fillets
- 1 medium red onion, halved lengthwise
- 1 medium red bell pepper, halved lengthwise, seeds and membrane removed
- 1 medium yellow bell pepper, halved lengthwise, seeds and membrane removed
- 10 asparagus stalks
- 1/2 large (or 1 medium) eggplant, top removed, sliced lengthwise into 1-inch strips
- 1 medium zucchini, top removed, halved lengthwise
- 1 ear corn, husk and silk removed
- 1 bag pre-cut lettuce
- Balsamic-Garlic Marinade/Dressing
- 1/2 cup balsamic vinegar
- 1/2 cup olive oil
- 1/4 cup water
- 1 and 1/2 Tablespoons Dijon mustard
- 1/2 teaspoon salt
- 1/2 teaspoon course ground black pepper
- 4 cloves garlic, minced
- =
Directions
1. Prepare Balsamic-Garlic Marinade/Dressing by combining marinade/dressing ingredients in a jar with a tight-fitting lid. Screw the lid on tightly and shake to blend.
2. Preheat grill to medium-high heat.
3. In quart-sized resealable bag, marinate catfish fillets in one-fourth of the marinade/dressing; shake vigerously and marinate in refrigerator for at least 15 minutes.
4. Split vegetables (except lettuce) between two separate gallon-sized resealable bags, add one-fourth of the marinade/dressing to each bag. Shake vigerously to coat and marinate in refrigerator for at least 15 minutes.
5. When ready to grill, oil grill, then place catfish fillets and vegetables on the grill. Discard leftover marinade from catfish bag, but reserve excess marinade from vegetable bags. The catfish fillets should cook about 10 minutes per inch of thickness, turning once during grilling. The fillets are done when they are opaque and they begin to flake when tested with a fork.
6. Asparagus and peppers should cook for about 2 to 3 minutes per side; remaining vegetables should cook for about 4 to 6 minutes per side; all vegetables should be turned once during grilling.
7. After removing catfish fillets and vegetables from grill, allow to cool for at least 5 minutes.
8. Place lettuce in a large salad bowl. Dice grilled vegetables and fillets into bite-sized pieces (approximately 1/2 inch squares) and add to lettuce.
9. Top salad with remaining one-fourth of marinade/dressing and reserved marinade/dressing from vegetable bags.