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 |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Sunflower Seed | 1 oz (28g) hulled | 165 |
| Tortilla | 1 medium flour (45g) | 140 |
| Black Bean | 1/2 cup canned (120g) drained | 114 |
| Honey | 1 tbsp (21g) | 64 |
| Red Onion | 1 medium (110g) | 44 |
| Onion | 1 medium (110g) | 44 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Catfish | not in our table | 0 |
| Yam | 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 lb. U.S. Farm-Raised Catfish fillets
- Salt and pepper to taste
- 1 cup Yams, peeled and shredded
- ½ cup Chopped red onion
- 1 cup Black beans, rinsed and drained
- 2 Green onions, sliced
- ¼ cup Shelled sunflower seeds
- 2 tbsp. Light Italian or Caesar dressing
- 1 tsp. Honey
- 6 Flour tortillas, warmed to soften
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Directions
1. Salt and pepper catfish and place on a grill coated with cooking spray. Grill for 6-8 minutes on each side until fish flakes easily when tested with a fork. Cut into 1-inch strips.
2. Meanwhile, in a skillet coated with nonstick cooking spray, sauté shredded yams over medium high heat for about 5 minutes or until crisp. Transfer to bowl.
3. In same skillet, sauté red onion until tender. Add sautéed onion, black beans, green onions, and sunflower seeds to shredded yams, mixing well.
4. In small bowl, mix together dressing and honey; toss with yam mixture to coat.
5. Lay pieces of catfish in tortilla, top with yam mixture, fold and wrap. Serves 6.