Catfish with Cilantro-Chipotle Rice

Photo: Oxmoor House

The mild flavor and buttery texture of the catfish go well with the spicy heat of the chipotle salsa. The fillets are delicate, but a good sear on the underside keeps them from falling apart when turned over in the skillet.

Prep: 5 minutes; Cook: 14 minutes

Yield: 4 servings (serving size: 1 fillet and 1/2 cup rice)
Recipe from Cooking Light Fresh Food Fast

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Nutritional Information

Amount per serving
  • Calories: 322
  • Calories from fat: 37%
  • Fat: 13g
  • Saturated fat: 3.1g
  • Monounsaturated fat: 6.3g
  • Polyunsaturated fat: 2.8g
  • Protein: 28.6g
  • Carbohydrate: 19.1g
  • Fiber: 2.1g
  • Cholesterol: 80mg
  • Iron: 0.9mg
  • Sodium: 507mg
  • Calcium: 28mg

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
  • Cilantro-Chipotle Rice

Preparation

  1. 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.
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