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Wednesday, March 31, 2010

Monday - Catfish with Cilantro-Chipotle Rice 4/5

found at http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1896160

Ingredients:
· 4 (6-ounce) farm-raised catfish fillets
· Cooking spray
· 1/4 teaspoon salt
· 1/4 teaspoon freshly ground black pepper
· 1/4 cup bottled chipotle salsa, divided
· Lime wedges (just a garnish so you can leave it off)

Preparation:
1. Heat a large nonstick skillet over medium-high heat. Coat pan and fillets with cooking spray. Sprinkle fillets evenly with salt and pepper. Add 2 fillets to pan, flat sides up; cook 4 minutes on 1 side or until browned. Turn fillets over; spoon 1 tablespoon salsa over each fillet. Cook 3 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Repeat procedure with remaining 2 fillets. Serve with lime wedges and Cilantro-Chipotle Rice.

Nutritional Information
Calories:
322 (37% from fat)
Fat:
13g (sat 3.1g,mono 6.3g,poly 2.8g)
Protein:
28.6g
Carbohydrate:
19.1g
Fiber:
2.1g
Cholesterol:
80mg
Iron:
0.9mg
Sodium:
507mg
Calcium:
28mg

Cilantro-Chipotle Rice found at http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1896161

Ingredients
· 1 (10-ounce) package frozen brown rice (such as Birds Eye)
· 1/3 cup bottled chipotle salsa
· 1/4 cup chopped fresh cilantro

Preparation
1. Heat rice according to package directions. Transfer rice to a medium bowl. Stir in salsa and cilantro. Serve immediately.

Nutritional Information
Calories:
85 (5% from fat)
Fat:
1g (sat 0.1g,mono 0.2g,poly 0.2g)
Protein:
2.1g
Carbohydrate:
17.5g
Fiber:
1.6g
Cholesterol:
0.0mg
Iron:
0.0mg
Sodium:
156mg
Calcium:
11mg

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