Chili-Glazed Catfish with Bok Choy

Dairy Free
Very Healthy
Health score
60%
Chili-Glazed Catfish with Bok Choy
27 min.
4
295kcal

Suggestions

Ingredients

  • teaspoon five-spice powder 
  • 0.5 teaspoon pepper black
  • 1.5 pounds bok choy sliced
  • teaspoons canola oil divided
  • 24 ounce catfish fillets 
  • tablespoon chili sauce hot (such as Sriracha)
  • teaspoons cornstarch 
  • tablespoons fish sauce 
  • 0.5 cup flour all-purpose
  • tablespoons green onions diagonally sliced ( 1 onion)
  • 0.3 cup juice of lime fresh ()
  • 0.1 teaspoon salt 
  • tablespoons seasoned rice vinegar 
  • tablespoon sugar 
  • 0.5 cup water 

Equipment

  • frying pan
  • paper towels
  • sauce pan

Directions

  1. Place bok choy in a vegetable steamer. Steam, covered, 6 minutes or until tender. Set aside; keep warm.
  2. Pat fillets dry with paper towels; sprinkle with salt.
  3. Combine flour, five-spice powder, and pepper in a shallow dish, and stir well. Dredge fillets in flour mixture, and shake off excess flour.
  4. Heat 1 teaspoon oil in a large nonstick skillet coated with cooking spray over medium-high heat.
  5. Add 2 fillets to pan; cook 3 to 4 minutes on each side or until fish flakes easily when tested with a fork.
  6. Remove fillets from pan; keep warm. Wipe pan clean with paper towels. Repeat procedure with remaining 1 teaspoon oil and fillets.
  7. While fish cooks, combine water and cornstarch in a small saucepan.
  8. Add lime juice and next 4 ingredients; bring to a boil, stirring constantly. Cook 1 minute or until thick, stirring constantly.
  9. Serve fillets over bok choy; drizzle with glaze, and sprinkle with green onions.

Nutrition Facts

Calories295kcal
Protein44.55%
Fat22.84%
Carbs32.61%

Properties

Glycemic Index
66.02
Glycemic Load
10.82
Inflammation Score
-10
Nutrition Score
37.227391160053%

Flavonoids

Eriodictyol
0.44mg
Hesperetin
1.81mg
Naringenin
0.08mg
Apigenin
0.41mg
Luteolin
0.15mg
Kaempferol
7.41mg
Myricetin
0.05mg
Quercetin
3.93mg

Nutrients percent of daily need

Calories:295.47kcal
14.77%
Fat:7.5g
11.54%
Saturated Fat:1.46g
9.12%
Carbohydrates:24.1g
8.03%
Net Carbohydrates:21.5g
7.82%
Sugar:6.29g
6.98%
Cholesterol:98.66mg
32.89%
Sodium:1016.38mg
44.19%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.92g
65.85%
Vitamin A:7756.04IU
155.12%
Vitamin D:21.26µg
141.75%
Vitamin C:85.2mg
103.28%
Vitamin K:85.8µg
81.72%
Vitamin B12:3.84µg
63.94%
Phosphorus:447.2mg
44.72%
Folate:166.87µg
41.72%
Selenium:28.65µg
40.93%
Vitamin B1:0.56mg
37.51%
Potassium:1144.01mg
32.69%
Vitamin B6:0.59mg
29.63%
Vitamin B3:5.36mg
26.81%
Manganese:0.51mg
25.48%
Magnesium:95.86mg
23.96%
Calcium:223.41mg
22.34%
Vitamin B2:0.34mg
19.75%
Iron:3.17mg
17.59%
Vitamin B5:1.57mg
15.69%
Fiber:2.6g
10.4%
Zinc:1.41mg
9.42%
Copper:0.15mg
7.61%
Vitamin E:0.65mg
4.32%
Source:My Recipes