Recipe: Nutrition
Diabetes Appropriate
Nut-free
Soy-free
Wheat-Free / Gluten-Free
Heart-Healthy
Low-Calorie
Low-Carbohydrate
Low-Cholesterol
Low-Fat
Low-Saturated Fat
Low-Sodium
Low-Sugar
Weight Management
Directions
Prep Time
15 minutes
Cook Time
10 minutes
Ready in
25 minutes
- Preheat oven to 400°F. Coat a 9x13-inch baking dish with nonstick cooking spray. For the pico de gallo, in a medium bowl combine tomatoes, onion, jalapeño, cilantro, lime juice, cumin and chili powder. Cover and refrigerate until ready to serve.
- For the catfish, in a shallow plate combine cornmeal and red pepper flakes. In another shallow bowl lightly beat egg whites. Dip fillets in egg whites, then in cornmeal, turning to coat both sides. Place fillets in baking dish.
- Place baking dish in oven. Bake 10 minutes or until fish flakes easily with a fork. Serve with warm with pico de gallo.
Nutritional Information
Serving Size
1
Per Serving
Calories 167, Calories Fat 29, Total Fat 3g, Saturated Fat 0g, Cholesterol 30mg, Sodium 160mg, Carbohydrate 20g, Protein 17g
Serving Size | 1 |
Calories | 167 |
Calories Fat | 29 |
Calories (fat) extra | 17 |
Total Fat | 3g |
Total Fat (extra) | 5 |
Saturated Fat | 0g |
Saturated Fat (extra) | 4 |
Cholesterol | 30mg |
Cholesterol (extra) | 10 |
Sodium | 160mg |
Sodium (extra) | 7 |
Potassium | 575mg |
Carbohydrate | 20g |
Carbohydrate (extra) | 7 |
Fiber | 3g |
Fiber (extra) | 16 |
Sugars | 6g |
Protein | 17g |
Omega3 | 0g |
Vitamin A | 1843IU |
Vitamin A (extra) | 37 |
Vitamin C | 53mg |
Vitamin C (extra) | 90 |
Iron | 1mg |
Iron (extra) | 7 |