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Cornmeal-Dusted Catfish with Quinoa Saute Recipe

Cornmeal-Dusted Catfish with Quinoa Saute Recipe

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Cornmeal-Dusted Catfish with Quinoa Saute

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Ingredients

Count

Nutrition

1177

Calories

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Ingredients:

Serving

1/3 cup uncooked quinoa
1/2 cup hot water
1/4 cup cornmeal
4 (6-oz) catfish fillets
1/2 tsp salt, divided
1/2 tsp freshly ground black pepper, divided
2 1/2 tbsp olive oil, divided
1 cup chopped green bell pepper
1 tbsp minced jalapeno pepper
2 tsp thinly sliced garlic
1 cup fresh corn kernels (about 2 ears )
1 cup chopped tomato
1/4 cup chopped green onions
1 tbsp fresh lime juice
4 lemon wedges

Directions:

Place quinoa in a fine sieve; place sieve in a large bowl. Cover quinoa with water. Using your hands, rub grains together for 30 seconds; rinse and drain. Repeat procedure twice. Drain well. Combine 1/2 cup hot water and quinoa in a small saucepan; bring to a boil. Cover, reduce heat, and simmer 13 minutes or until liquid is absorbed and quinoa is tender.
Heat a large nonstick skillet over medium-high heat. Place cornmeal in a shallow dish. Sprinkle fish with 1/4 teaspoon salt and 1/4 teaspoon black pepper. Dredge fish in cornmeal. Add 1 tablespoon oil to pan; swirl to coat. Add fish to pan; cook 4 minutes on each side or until desired degree of doneness. Remove fish from pan; keep warm.
Return pan to medium-high heat. Add remaining 1 1/2 tablespoons oil to pan. Add bell pepper, jalapeño, garlic, 1/4 teaspoon salt, and 1/4 teaspoon black pepper to pan; sauté 3 minutes. Add corn; sauté 2 minutes. Stir in quinoa, tomato, onions, and juice. Serve fish with quinoa mixture and lemon wedges.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	1177.48 Kcal (4930 kJ)
Calories from fat	502.38 Kcal
		% Daily Value*
Total Fat	55.82g	86%
Cholesterol	80.47mg	27%
Sodium	1522.54mg	63%
Potassium	1949.5mg	41%
Total Carbs	129.57g	43%
Sugars	19.36g	77%
Dietary Fiber	17.35g	69%
Protein	39.1g	78%
Vitamin C	244.7mg	408%
Vitamin A	4.7mg	158%
Iron	86mg	478%
Calcium	159.7mg	16%

Amount Per 100 g
Calories	119.23 Kcal (499 kJ)
Calories from fat	50.87 Kcal
		% Daily Value*
Total Fat	5.65g	86%
Cholesterol	8.15mg	27%
Sodium	154.17mg	63%
Potassium	197.41mg	41%
Total Carbs	13.12g	43%
Sugars	1.96g	77%
Dietary Fiber	1.76g	69%
Protein	3.96g	78%
Vitamin C	24.8mg	408%
Vitamin A	0.5mg	158%
Iron	8.7mg	478%
Calcium	16.2mg	16%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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