Poached Cajun Catfish

Gluten Free
Health score
14%
Poached Cajun Catfish
45 min.
4
272kcal

Suggestions

Ingredients

  • teaspoon butter 
  • teaspoon creole seasoning (such as Tony Chachere's)
  • 24 ounce farm-raised catfish fillets 
  •  garlic cloves crushed
  • 1.5 cups mirin sweet
  • 0.5 cup shallots finely chopped

Equipment

  • bowl
  • frying pan
  • sieve
  • spatula

Directions

  1. Sprinkle fish with seasoning.
  2. Melt the butter in a large nonstick skillet coated with cooking spray over medium-high heat.
  3. Add the shallots and garlic; saut 3 minutes.
  4. Add wine; bring to a boil.
  5. Add fish; cover, reduce heat, and simmer 16 minutes or until the fish flakes easily when tested with a fork.
  6. Remove fish with a spatula; place 1 fillet on each of 4 plates. Bring poaching liquid to a boil; cook until reduced to 1/2 cup (about 2 minutes). Strain poaching liquid through a sieve into a bowl; discard solids. Spoon 2 tablespoons poaching liquid over each fillet.

Nutrition Facts

Calories272kcal
Protein56.85%
Fat26.27%
Carbs16.88%

Properties

Glycemic Index
39.25
Glycemic Load
1.88
Inflammation Score
-6
Nutrition Score
18.388261002043%

Flavonoids

Malvidin
0.05mg
Catechin
0.69mg
Epicatechin
0.5mg
Hesperetin
0.36mg
Naringenin
0.34mg
Kaempferol
0.02mg
Myricetin
0.06mg
Quercetin
0.09mg

Nutrients percent of daily need

Calories:271.71kcal
13.59%
Fat:5.94g
9.14%
Saturated Fat:1.89g
11.84%
Carbohydrates:8.59g
2.86%
Net Carbohydrates:7.44g
2.71%
Sugar:3.27g
3.64%
Cholesterol:101.34mg
33.78%
Sodium:89.89mg
3.91%
Alcohol:9.27g
100%
Alcohol %:3.99%
100%
Protein:28.93g
57.85%
Vitamin D:21.26µg
141.75%
Vitamin B12:3.8µg
63.25%
Phosphorus:395.8mg
39.58%
Selenium:22.36µg
31.94%
Vitamin B1:0.39mg
25.81%
Potassium:794.02mg
22.69%
Vitamin B6:0.39mg
19.69%
Vitamin B3:3.47mg
17.33%
Manganese:0.29mg
14.72%
Vitamin B5:1.45mg
14.47%
Magnesium:55.87mg
13.97%
Vitamin B2:0.15mg
8.84%
Zinc:1.14mg
7.61%
Folate:28.62µg
7.16%
Iron:1.2mg
6.66%
Vitamin A:325.79IU
6.52%
Vitamin C:4.87mg
5.91%
Calcium:49.33mg
4.93%
Copper:0.1mg
4.91%
Fiber:1.15g
4.58%
Vitamin E:0.19mg
1.28%
Vitamin K:1.14µg
1.08%
Source:My Recipes