Fish offers us with nice protein offer. it's always smart to eat additional fish than meat. Below very are a number of simple and healthy catfish recipes and baked fish recipe.
Pan-Seared Catfish with light-weight Cream Sauce
Serves four
Exchanges/Choices:
½ Starch
five Lean Meat
one Fat
Basic Nutritional Values:
Calories 305
Fat 15g
Cholesterol 100mg
Sodium 155mg
Carbohydrate 8g
Protein 30g
Elements:
4 catfish fillets (6 oz every)
Pinch salt
Pinch black pepper
2 Tbsp flour, sifted
2 tsp olive oil
Sauce:
one tbsp minced shallots
½ cup dry white wine
one cup fish stock
½ cup fat-free [*fr1] & [*fr1]
two tsp minced thyme one Tbsp chopped scallions
Methods:
Put the catfish upon a flat space. Flavor with salt and pepper and at the moment dredge in sifted flour.
Preheat a sauté pan over medium-high heat, embody olive oil. Place fillets terribly fastidiously in pan and cook till golden brown. Flip over and repeat till eventually fish is cooked. take away fish from pan.
Add shallots to pan and sweat them. embody white wine to deglaze, minimize till virtually dry. embody fish stock and [*fr1] & [*fr1], bring to a simmer.
Include atiny low volume of water to the cornstarch to supply slurry and whisk into sauce to thicken.
Include thyme and end with scallions.
Pour sauce on top of fish and serve.
Baked Salmon with Mango Vinaigrette
Serves 4
Exchanges/Choices:
5 Lean Meat
2 Fat
Basic Nutritional Values:
Calories 325
Total Fat 19g
Cholesterol 115mg
Sodium 90mg
Total Carbohydrate 1g
Protein 36g
Elements:
four salmon steaks/fillets (6 oz each)
2 tsp extra-virgin olive oil
Pinch salt
Green peppercorns, to taste
8 sprigs recent thyme
4 tbsp mango vinaigrette
Method:
Put salmon in an exceedingly baking dish. Utilizing a pastry brush, gently coat salmon with extra-virgin oil. Season with salt and inexperienced peppercorns. Set a number of sprigs of thyme on top of of the salmon. Bake for fifteen to twenty minutes at 375 Fahrenheit till salmon is totally cooked.
Drizzle one tbsp of mango vinaigrette on top of the salmon and serve immediately.
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