Estimated Nutrition (whole recipe, rough)
Counts 10 of 11 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Vegetable | 1 tbsp (14g) | 120 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Lime | juice of 1 lime (44ml) | 11 |
| Chili | 1 tsp (2.7g) | 8 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Cilantro | 1 tbsp chopped fresh (1g) | 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
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- 1 1/2 pounds catfish fillets (6 ounces each)
- 3 cups cooked rice
- 1 medium tomato, seeded and chopped
- 1 medium-size green pepper, chopped
- 1 small jalapeno pepper, finely chopped
- 1/4 cup lime juice, divided
- 2 tablespoons chopped cilantro, divided
- 1 teaspoon ground cumin
- 1/2 teaspoon salt
- 1/2 teaspoon ground black pepper
- Vegetable cooking spray
- 1/2 cup chunky salsa
- =
Directions
Rinse catfish fillets; pat dry. Place each fillet in between two pieces of wax paper. Flatten to a thickness of 1/4-inch using rolling pin or wooden mallet; set aside.
Combine rice, tomato, green pepper, jalapeno pepper, 1 tablespoon lime juice, 2 tablespoons cilantro, cumin, salt and pepper in large bowl. Stir to mix well.
Place fillets skin side up. Spoon 1/3 cup rice mixture on lower portion of each fillet. Gently fold over to enclose rice. Place remaining rice in bottom of 8x8-inch or 9x9-inch baking dish coated with cooking spray.
Combine remaining 3 tablespoons lime juice and oil in small bowl. Place fillets on top of rice. Brush fillets with remaining lime juice mixture. Bake, uncovered, at 400 degrees 25 to 30 minutes, or until fish flakes easily with fork. Place under broiler until lightly browned. Garnish each fillet with 2 tablespoons salsa.