Catfish With Green Pea Salsa

Gluten Free
Dairy Free
Very Healthy
Health score
82%
Catfish With Green Pea Salsa
45 min.
4
296kcal

Suggestions


If you're looking to elevate your lunch or dinner with a dish that's not only delicious but also healthy, look no further than our Catfish With Green Pea Salsa. This remarkable recipe combines the rich, tender flavors of catfish with a refreshing, zesty salsa that is sure to tantalize your taste buds. With a health score of 82, this dish is a fantastic choice for anyone seeking nutritious and wholesome meals.

One of the standout features of this recipe is its incredible versatility. Perfectly gluten-free and dairy-free, it caters to a variety of dietary needs without compromising on taste. The fresh ingredients, including diced tomatoes infused with basil, garlic, and oregano, paired with crisp cucumber and vibrant cilantro, come together to create a salsa that bursts with flavor and complements the succulent catfish fillets beautifully.

In just 45 minutes, you can whip up this delightful meal for up to four people, making it an ideal option for a family dinner or a gathering with friends. Each serving packs a satisfying 296 kcal, providing a well-balanced meal that delivers crucial nutrients while keeping your health goals in sight. So gather your ingredients, embrace the joy of cooking, and treat yourself to a plate full of flavor that not only tastes amazing but is also good for you!

Ingredients

  • 14.5 ounce canned tomatoes diced with basil, garlic, and oregano, drained canned
  • 24 ounce catfish fillets 
  • small cucumber peeled chopped
  • 0.5 cup cilantro leaves fresh chopped
  • small green onions sliced
  • 0.3 teaspoon coarsely ground pepper 
  • tablespoon juice of lime fresh
  • 0.5 teaspoon lime rind grated
  • tablespoon olive oil 
  • 15.3 ounce peas sweet drained canned
  • 0.3 teaspoon salt 

Equipment

  • bowl
  • frying pan

Directions

  1. Stir together first 8 ingredients in a bowl; let stand 1 hour
  2. Sprinkle fish fillets with salt and pepper.
  3. Saut fish fillets in a nonstick skillet coated with vegetable cooking spray over medium-high heat about 5 minutes on each side or until fish flakes easily with a fork.
  4. Serve with salsa.

Nutrition Facts

Calories296kcal
Protein44.53%
Fat27.75%
Carbs27.72%

Properties

Glycemic Index
45.25
Glycemic Load
2.29
Inflammation Score
-9
Nutrition Score
29.316956437152%

Flavonoids

Eriodictyol
0.08mg
Hesperetin
0.44mg
Naringenin
0.02mg
Kaempferol
0.07mg
Quercetin
1.61mg

Nutrients percent of daily need

Calories:296.23kcal
14.81%
Fat:9.19g
14.14%
Saturated Fat:1.85g
11.59%
Carbohydrates:20.66g
6.89%
Net Carbohydrates:14.63g
5.32%
Sugar:8.73g
9.7%
Cholesterol:98.66mg
32.89%
Sodium:556.77mg
24.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.2g
66.4%
Vitamin D:21.26µg
141.75%
Vitamin B12:3.79µg
63.22%
Vitamin K:49.55µg
47.19%
Phosphorus:468.35mg
46.84%
Vitamin A:2174.51IU
43.49%
Vitamin B1:0.54mg
35.67%
Selenium:23.55µg
33.65%
Potassium:1108.93mg
31.68%
Vitamin B3:5.65mg
28.23%
Vitamin C:23.02mg
27.9%
Manganese:0.52mg
26.05%
Fiber:6.04g
24.14%
Vitamin B6:0.45mg
22.49%
Magnesium:87mg
21.75%
Copper:0.39mg
19.63%
Iron:3.47mg
19.3%
Vitamin B5:1.8mg
18.02%
Folate:66.7µg
16.67%
Zinc:2.02mg
13.5%
Vitamin B2:0.22mg
12.93%
Vitamin E:1.91mg
12.73%
Calcium:92.13mg
9.21%
Source:My Recipes