Sesame-Crusted Catfish With Creamy Salsa - 4.8g Carbs, 1.3g Fiber, 2.1g Sugar
From: Denise Austin
Tilapia, orange roughy, cod, or any other mild white-fleshed fish
also works well in this simple dinner dish.
Servings: 4
1 1/4 lb catfish fillets, in 4 equal portions
1 large egg white
1 Tbsp water
1/4 tsp salt
2 Tbsp sesame seeds, toasted
3/4 cup medium or hot salsa
1/4 cup fat-free plain yogurt
1/4 cup fresh cilantro leaves
Preheat the oven to 375 degrees F. Coat a nonstick baking pan with
cooking spray.
Rinse the fillets with cold water and pat dry. In a wide bowl, beat
the egg white, water, and salt with a fork.
One at a time, dip the fillets into the egg white mixture, shaking
off the excess. Place on the prepared pan. Sprinkle the tops and
sides of the fillets with the sesame seeds. Bake for 15 minutes, or
until the fillets are opaque in the center.
Meanwhile, in a bowl, combine the salsa and yogurt. Serve over the
fillets and sprinkle with cilantro.
Note:
To toast sesame seeds, place them in a dry medium skillet over
medium-high heat. Cook, stirring, for about 2 minutes, or until
the seeds are golden and start to pop. Once cooled, toasted seeds
may be stored in the freezer for several months.
Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 223 g
Amount Per Serving:
243 Calories, 118 Calories from Fat, 13.1g Total Fat, 2.3g Saturated Fat,
0g Trans Fat, 67mg Cholesterol, 536mg Sodium, 4.8g Total Carbs,
1.3g Dietary Fiber, 2.1g Sugars, 26g Protein
Vitamin A 6% - Vitamin C 4% - Calcium 9% - Iron 11%
Nutrition Grade: B+
Good points:
Low in sugar
High in phosphorus
