***Black eyed peas are soaked overnight***
Serves-4 (serving 2 catfish fingers and 1/4 of rice mixture)
Cal.339, fat 5g, carbs 49g, fiber 5g, sugars 3g, protein 25g, sodium 351mg, chol. 66mg
1. In a medium saucepan, add black eyed peas, 4 cups water and bay leaf. Bring to boil, reduce heat to a simmer and cook until tender, about 45 minutes. Drain; discard bay leaf.
2. Meanwhile, mist a large saucepan with cooking spray and heat on medium-high. Add jalapenos and yellow onion and saute, stirring often, until tender, about 3 minutes. Add garlic and saute for 45 seconds. Stir in rice, 1/4 tsp salt, thyme and 2 cups water. Bring to a simmer, then cover and cook until rice is tender, about 30 minutes.
3. Meanwhile, on a plate, spread cornmeal, paprika, celery seed (if using), black pepper, garlic powder, cayenne and remaining 1/4 tsp salt. Heat a large nonstick skillet on medium. Dredge catfish in cornmeal mixture, turning to coat both sides. Mist each side of catfish with cooking spray, add to skillet and cook for 4 minutes. (If necessary work in batches). Carefully flip fish and cook until crisp, brown and fish flakes easily when tested with a fork, 3 to 4 minutes.
4. Fold black-eyed peas, tomato, green onions, parsley and vinegar into rice. Remove from heat and let stand, covered, for 10 minutes. Divide among serving plates and top with catfish.
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Serving Size: 1 Serving (272g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 152 | ||
Calories from Fat: 15 (10%) | ||
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Amt Per Serving | % DV | |
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Total Fat 1.6g | 2 % | |
Saturated Fat 0.3g | 1 % | |
Monounsaturated Fat 0.7g | ||
Polyunsanturated Fat 0.5g | ||
Cholesterol 0mg | 0 % | |
Sodium 11.5mg | 0 % | |
Potassium 596.9mg | 16 % | |
Total Carbohydrate 28.3g | 8 % | |
Dietary Fiber 5.9g | 23 % | |
Sugars, other 22.4g | ||
Protein 8.4g | 12 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 152
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