Catfish Po'Boys

Gluten Free
Very Healthy
Health score
90%
Catfish Po'Boys
45 min.
4
610kcal

Suggestions


Indulge in the delightful flavors of our Catfish Po'Boys, a dish that perfectly marries health and taste. With a remarkable health score of 90, this gluten-free recipe is not only very healthy but also a feast for the senses. Ready in just 45 minutes, it serves four, making it an ideal choice for a family lunch or a cozy dinner with friends.

Imagine sinking your teeth into a toasted hoagie roll filled with perfectly seasoned catfish fillets, each bite flaking effortlessly to reveal its tender, juicy interior. The addition of a zesty broccoli coleslaw, dressed in a light and tangy sauce, adds a refreshing crunch that complements the rich flavors of the fish. With a caloric content of 610 kcal per serving, this dish strikes a balance between indulgence and nutrition, ensuring you can enjoy a satisfying meal without the guilt.

Whether you're a seasoned cook or a kitchen novice, this Catfish Po'Boy recipe is straightforward and rewarding. The combination of Cajun seasoning and a hint of crushed red pepper brings a delightful kick, while the fat-free mayonnaise and sour cream keep it light. Dive into this culinary adventure and treat yourself to a deliciously healthy meal that will leave you craving more!

Ingredients

  • cups bagged broccoli coleslaw 
  • tablespoon cajun spice (such as McCormick)
  • pound catfish fillets cut into 2 1/2-inch pieces
  • tablespoons mayonnaise fat-free
  • tablespoons milk fat-free
  • Dash pepper red crushed
  • 0.5 teaspoon salt 
  • tablespoon cup heavy whipping cream fat-free sour
  • 10 ounce hoagie rolls with sesame seeds, toasted
  • 1.5 teaspoons sugar 
  • teaspoons vegetable oil 
  • tablespoon citrus champagne vinegar 
  • 0.3 cup cornmeal yellow

Equipment

  • bowl
  • frying pan
  • ziploc bags

Directions

  1. Combine milk and catfish in a large bowl, tossing gently to coat.
  2. Remove fish from bowl; shake off excess milk.
  3. Sprinkle fish with salt.
  4. Combine cornmeal and Cajun seasoning in a large zip-top plastic bag.
  5. Add fish to bag. Seal and shake to coat.
  6. Heat oil in a large nonstick skillet over medium-high heat.
  7. Add fish; cook 3 minutes on each side or until fish flakes easily when tested with a fork.
  8. While fish cooks, combine vinegar and next 4 ingredients (vinegar through pepper) in a medium bowl.
  9. Add broccoli coleslaw; toss well to coat. Spoon 1/2 cup slaw mixture onto bottom half of each roll. Arrange fish evenly over each serving, and top with top halves of rolls.

Nutrition Facts

Calories610kcal
Protein21.54%
Fat58.94%
Carbs19.52%

Properties

Glycemic Index
55.46
Glycemic Load
8.43
Inflammation Score
-9
Nutrition Score
48.072608844094%

Nutrients percent of daily need

Calories:609.85kcal
30.49%
Fat:41.86g
64.4%
Saturated Fat:6.31g
39.44%
Carbohydrates:31.21g
10.4%
Net Carbohydrates:21.16g
7.69%
Sugar:3.16g
3.51%
Cholesterol:66.9mg
22.3%
Sodium:427.27mg
18.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.42g
68.84%
Copper:3mg
149.83%
Manganese:2mg
99.87%
Vitamin D:14.26µg
95.05%
Magnesium:304.26mg
76.06%
Phosphorus:759.54mg
75.95%
Calcium:753.19mg
75.32%
Iron:11.85mg
65.83%
Vitamin C:53.49mg
64.83%
Selenium:41.42µg
59.16%
Vitamin B1:0.88mg
58.43%
Zinc:6.74mg
44.91%
Vitamin B6:0.88mg
44.14%
Vitamin B12:2.58µg
43.02%
Fiber:10.05g
40.2%
Folate:124.93µg
31.23%
Vitamin B3:6.16mg
30.79%
Potassium:1015.04mg
29%
Vitamin A:1181.39IU
23.63%
Vitamin B2:0.37mg
21.8%
Vitamin B5:1.34mg
13.35%
Vitamin K:7.32µg
6.97%
Vitamin E:0.92mg
6.13%
Source:My Recipes