Directions:
- Preheat oven (375 F, 200 C).
- Cut tomatoes into small pieces. Place in an oven-proofed casserole.
- Add orzo pasta, sugar, chopped herb leaves, water and salt to taste. Mix well.
- Put fish filet on this bed of tomatoes and orzo pasta. Drizzle the lime juice over fishfilets and mixture. Salt the fish filet to taste.
- Mix breadcrumbs, parmesan and olive oil in small bowl. Sprinkle this mixture over the fish filets.
- Put into oven and bake for 20 minutes until cooked and crust is lightly brown.
- Take out and serve with green salad.
- NOTE: You can replace the catfish filet by other fresh or frozen fish filet. Choose the fish you like best.
- NOTE: The orzo pasta is not pre-cooked in this recipe. I like it that way, because the pasta will remain more al dente .
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 506.42 Kcal (2120 kJ) | ||
| Calories from fat | 289.64 Kcal | ||
| % Daily Value* | |||
| Total Fat | 32.18g | 50% | |
|---|---|---|---|
| Cholesterol | 111.92mg | 37% | |
| Sodium | 525.75mg | 22% | |
| Potassium | 578.49mg | 12% | |
| Total Carbs | 22.36g | 7% | |
| Sugars | 2.11g | 8% | |
| Dietary Fiber | 3.22g | 13% | |
| Protein | 30.11g | 60% | |
| Vitamin C | 3.6mg | 6% | |
| Iron | 2.6mg | 14% | |
| Calcium | 147.8mg | 15% | |
| Amount Per 100 g | |||
| Calories | 217.9 Kcal (912 kJ) | ||
| Calories from fat | 124.62 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.85g | 50% | |
|---|---|---|---|
| Cholesterol | 48.15mg | 37% | |
| Sodium | 226.22mg | 22% | |
| Potassium | 248.91mg | 12% | |
| Total Carbs | 9.62g | 7% | |
| Sugars | 0.91g | 8% | |
| Dietary Fiber | 1.39g | 13% | |
| Protein | 12.96g | 60% | |
| Vitamin C | 1.5mg | 6% | |
| Iron | 1.1mg | 14% | |
| Calcium | 63.6mg | 15% | |
* 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.
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