Catfish and Potatoes with Salsa Verde

Gluten Free
Dairy Free
Very Healthy
Health score
60%
Catfish and Potatoes with Salsa Verde
45 min.
4
499kcal

Suggestions

Ingredients

  • teaspoon anchovy paste 
  • tablespoons capers drained
  • fillet catfish filets ( 2 pounds in all)
  • 0.5 teaspoon dijon mustard 
  • 0.7 cup lightly flat-leaf parsley leaves packed
  • clove garlic 
  • servings fresh-ground pepper black
  • teaspoons juice of lemon 
  • pound new potatoes boiling quartered cut into 1-inch chunks ( 6) ( 3)
  • tablespoons olive oil 
  • 0.8 teaspoon salt 

Equipment

  • sauce pan
  • blender
  • grill
  • broiler

Directions

  1. Put the parsley, capers, garlic, lemon juice, anchovy paste, mustard, 1/4 teaspoon of the salt and 1/8 teaspoon pepper in a blender. Pulse to chop. With the machine running, add 7 tablespoons of the oil in a thin stream to make a smooth puree.
  2. Put the potatoes in a medium saucepan of salted water. Bring to a boil, reduce the heat, and simmer until tender, about 15 minutes.
  3. Drain.
  4. Light the grill or heat the broiler. Coat the fish with the remaining 1 tablespoon oil and sprinkle with the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Grill or broil the fish for 3 minutes. Turn and cook until just done, 3 to 4 minutes longer.
  5. To serve, drizzle some of the salsa verde over the fish and potatoes.
  6. Serve the remaining salsa verde alongside.
  7. Fish Alternatives: In place of the catfish, you can use swordfish, salmon, halibut, or tuna steaks, or mahimahi or mackerel fillets--really almost any fish you can grill.
  8. Wine Recommendation: Once one of the most popular of all Italian whites, Verdicchio is better than ever these days. Sip it with this dish and discover how the wine's tangy character complements both fish and pungent sauces.

Nutrition Facts

Calories499kcal
Protein24.68%
Fat59.66%
Carbs15.66%

Properties

Glycemic Index
31.5
Glycemic Load
0.18
Inflammation Score
-8
Nutrition Score
28.469130516052%

Flavonoids

Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.07mg
Apigenin
21.57mg
Luteolin
0.14mg
Kaempferol
8.03mg
Myricetin
1.5mg
Quercetin
11.15mg

Nutrients percent of daily need

Calories:499.38kcal
24.97%
Fat:33.27g
51.18%
Saturated Fat:5.2g
32.48%
Carbohydrates:19.65g
6.55%
Net Carbohydrates:17.11g
6.22%
Sugar:1.72g
1.91%
Cholesterol:99.88mg
33.29%
Sodium:763.96mg
33.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.96g
61.93%
Vitamin K:185.99µg
177.13%
Vitamin D:21.28µg
141.84%
Vitamin B12:3.8µg
63.4%
Phosphorus:437.03mg
43.7%
Potassium:1201.32mg
34.32%
Selenium:23.42µg
33.46%
Vitamin C:26.67mg
32.33%
Vitamin B1:0.46mg
30.91%
Vitamin E:4.23mg
28.22%
Vitamin B3:5.03mg
25.14%
Vitamin B6:0.42mg
20.79%
Vitamin A:945.58IU
18.91%
Magnesium:73.03mg
18.26%
Vitamin B5:1.69mg
16.86%
Folate:55.27µg
13.82%
Iron:2.32mg
12.91%
Copper:0.26mg
12.87%
Manganese:0.25mg
12.71%
Vitamin B2:0.18mg
10.78%
Fiber:2.53g
10.13%
Zinc:1.42mg
9.48%
Calcium:57.86mg
5.79%
Source:My Recipes