Basa Fillets in Tomatillo Sauce

Gluten Free
Dairy Free
Health score
12%
Basa Fillets in Tomatillo Sauce
50 min.
6
318kcal

Suggestions

Ingredients

  • teaspoons chicken soup base 
  • 1.5 pounds basa fillets (Vietnamese catfish)
  • tablespoon corn oil 
  • tablespoons cilantro leaves fresh chopped
  • clove garlic minced
  •  jalapeño peppers cut into large pieces
  • tablespoon juice of lime fresh
  • 0.5 cup onion chopped
  • tablespoon salt to taste
  • pound tomatillos fresh
  • 2.5 cups water 
  • 1.5 cups rice long grain white

Equipment

  • frying pan
  • sauce pan
  • pot
  • blender
  • broiler
  • slotted spoon

Directions

  1. Combine the rice, water and bouillon in a saucepan. Bring to a boil, then cover and reduce the heat to low. Simmer for 15 minutes or until rice is tender and water has been absorbed. Set aside.
  2. Meanwhile, in a large pot, bring about 2 inches of water to a boil.
  3. Add jalapenos, and cook for 5 minutes, then add the tomatillos. Boil for 5 more minutes.
  4. Remove the tomatillos with a slotted spoon, and transfer to a blender.
  5. Add 1 clove of garlic, salt and 1 or 2 jalapenos. Puree until liquid, then taste, and blend in more jalapeno as desired. Set aside.
  6. Heat the corn oil in a large skillet over medium heat.
  7. Add the onions and 1 clove of garlic; cook and stir until fragrant.
  8. Add the fish fillets, and cook for about 2 minutes per side.
  9. Pour in the tomatillo sauce, and mix in the cilantro and lime juice. Simmer for a few minutes, or place under a broiler until fish flakes easily with a fork.
  10. Serve fish immediately on a bed of rice. Spoon sauce over the top. Enjoy with your favorite ice cold beverage. Buen Apetito!

Nutrition Facts

Calories318kcal
Protein31.56%
Fat12.54%
Carbs55.9%

Properties

Glycemic Index
30.36
Glycemic Load
22.66
Inflammation Score
-5
Nutrition Score
15.804782556451%

Flavonoids

Eriodictyol
0.05mg
Hesperetin
0.22mg
Naringenin
0.01mg
Luteolin
0.1mg
Isorhamnetin
0.67mg
Kaempferol
0.09mg
Myricetin
0.01mg
Quercetin
3.19mg

Nutrients percent of daily need

Calories:318.07kcal
15.9%
Fat:4.35g
6.7%
Saturated Fat:0.57g
3.57%
Carbohydrates:43.66g
14.55%
Net Carbohydrates:41.17g
14.97%
Sugar:4.1g
4.56%
Cholesterol:48.89mg
16.3%
Sodium:1471.69mg
63.99%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.64g
49.29%
Selenium:45.35µg
64.78%
Manganese:0.67mg
33.7%
Phosphorus:321.43mg
32.14%
Vitamin C:20.24mg
24.53%
Vitamin B3:4.62mg
23.08%
Vitamin B6:0.45mg
22.49%
Potassium:770.25mg
22.01%
Vitamin B12:1.03µg
17.25%
Magnesium:67.31mg
16.83%
Vitamin E:1.68mg
11.19%
Copper:0.22mg
11.05%
Vitamin B1:0.16mg
10.9%
Vitamin K:10.77µg
10.26%
Fiber:2.49g
9.95%
Zinc:1.24mg
8.24%
Vitamin B5:0.81mg
8.08%
Vitamin B2:0.14mg
8.05%
Iron:1.35mg
7.5%
Vitamin D:1.02µg
6.8%
Folate:22.06µg
5.52%
Calcium:47.23mg
4.72%
Vitamin A:222.08IU
4.44%
Source:Allrecipes