Catfish Piccata

Health score
24%
Catfish Piccata
30 min.
4
368kcal

Suggestions

Ingredients

  • tablespoons capers drained and rinsed
  • 24 ounce catfish fillets 
  • 0.5 cup cooking wine dry white
  • servings flour all-purpose for dredging
  • 0.5 cup parsley leaves fresh
  • cloves garlic finely chopped
  • servings kosher salt and pepper freshly ground
  •  lemon zest juiced cut into wedges)
  • cups salad greens mixed
  • tablespoons olive oil extra-virgin
  • tablespoons butter unsalted

Equipment

  • bowl
  • frying pan
  • aluminum foil

Directions

  1. Pat the fish dry and season with salt and pepper.
  2. Put the flour in a shallow bowl. Dredge the fish in the flour, shaking off the excess.
  3. Heat 1 tablespoon each butter and olive oil in a large nonstick skillet over medium-high heat.
  4. Add the fish and cook, turning once, until opaque, about 3 minutes per side.
  5. Transfer to a plate and cover with foil.
  6. Add the garlic to the skillet and cook, stirring, until just golden, about 30 seconds.
  7. Remove from the heat and add the wine, lemon zest and lemon juice. Return to the heat and cook, stirring, until the wine is slightly reduced, about 2 minutes. Season with salt and pepper. Meanwhile, toss the greens with 1 tablespoon olive oil, and salt and pepper to taste. Divide the fish among plates.
  8. Add the remaining 1 tablespoon butter to the sauce in the skillet and stir until melted.
  9. Pour the butter sauce over the fish. Wipe out the skillet.
  10. Heat the remaining 1 tablespoon olive oil in the skillet over high heat.
  11. Add the capers and parsley and fry until crisp, about 1 minute; sprinkle over the fish.
  12. Serve with the salad and lemon wedges.
  13. Photograph by Antonis Achilleos

Nutrition Facts

Calories368kcal
Protein34.31%
Fat55.37%
Carbs10.32%

Properties

Glycemic Index
38
Glycemic Load
4.47
Inflammation Score
-8
Nutrition Score
25.131304232971%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Hesperetin
0.12mg
Naringenin
0.11mg
Apigenin
16.17mg
Luteolin
0.09mg
Kaempferol
5.37mg
Myricetin
1.14mg
Quercetin
6.96mg

Nutrients percent of daily need

Calories:367.86kcal
18.39%
Fat:21.17g
32.58%
Saturated Fat:6.31g
39.43%
Carbohydrates:8.88g
2.96%
Net Carbohydrates:8.11g
2.95%
Sugar:0.47g
0.52%
Cholesterol:113.71mg
37.9%
Sodium:392.67mg
17.07%
Alcohol:3.09g
100%
Alcohol %:1.45%
100%
Protein:29.53g
59.05%
Vitamin D:21.37µg
142.45%
Vitamin K:130.96µg
124.73%
Vitamin B12:3.81µg
63.42%
Phosphorus:389.61mg
38.96%
Selenium:24.47µg
34.96%
Vitamin B1:0.44mg
29.2%
Vitamin C:20.7mg
25.09%
Vitamin A:1238.98IU
24.78%
Potassium:743.26mg
21.24%
Vitamin B3:4.03mg
20.14%
Vitamin B5:1.44mg
14.36%
Folate:54.9µg
13.73%
Vitamin B6:0.27mg
13.43%
Magnesium:52.89mg
13.22%
Vitamin E:1.78mg
11.84%
Vitamin B2:0.2mg
11.6%
Manganese:0.21mg
10.69%
Iron:1.76mg
9.77%
Zinc:1.14mg
7.6%
Copper:0.12mg
5.91%
Calcium:50.12mg
5.01%
Fiber:0.77g
3.07%