Estimated Nutrition (whole recipe, rough)
Counts 12 of 15 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Green Apple | 1 medium (182g) | 95 |
| Pineapple | 1 cup chunks (165g) | 82 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Red Bell Pepper | 1 medium (119g) | 31 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Cider | not in our table | 0 |
| Seed | not in our table | 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
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- For the pineapple chutney:
- 1 8-ounce can crushed pineapple or 1 cup diced fresh pineapple
- 1/2 cup chopped green apple
- 1/2 cup chopped red bell pepper
- 3 tablespoons sugar
- 2 tablespoons cider vinegar
- 2 tablespoons instant minced onion
- 1 teaspoon curry powder
- 1 teaspoon mustard seed
- For the catfish:
- 1 pound U.S. Farm-Raised Catfish fillets
- 2 tablespoons lemon juice
- 1/4 cup evaporated skim milk
- 2/3 cup corn flake crumbs
- 2 teaspoons vegetable oil
- =
Directions
1. To prepare the chutney, place pineapple, apple, red pepper, sugar, vinegar, onion, curry powder, and mustard seed in a small saucepan and bring to a boil. Reduce the heat and simmer, stirring, for 5 minutes. Remove from the heat and set aside.
2. To prepare the catfish, preheat the oven to 450 °F. Spray a sheet pan with no-stick cooking spray.
3. Sprinkle catfish with lemon juice. Place milk in a shallow dish. Spread corn flake crumbs in another shallow dish or on a piece of wax paper. Dip fillets in milk, then roll in corn flake crumbs. Arrange fillets in prepared pan; drizzle with oil. Bake 8 to 10 minutes or until fish flakes easily when tested with a fork. Garnish with chutney and serve.