Catfish with Tomatillo Salsa in Packets - 12g Carbs, 3g Fiber, 0g Added Sugar
From: Eating Well - July/August 2009
Tomatillos provide a distinctive tart flavor to a super-easy salsa that cooks with the catfish. Try it with tomatoes too.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol
| Low saturated fat | Heart healthy | Healthy weight | High potassium
| Gluten free
Active Time: 40 minutes
Total Time: 1 hour 5 minutes
Servings: 4
1 to 1 1/4 lb catfish, cut into 4 portions OR
4 tilapia fillets (4-5 oz each)
3/4 tsp ground cumin
3/4 tsp salt, divided
1/2 tsp freshly ground pepper
1 lb tomatillos, (see Tip), husks removed, coarsely chopped
1 medium onion, finely chopped
1 jalapeno, or serrano pepper, minced
2 cloves garlic, minced
1/3 cup chopped fresh cilantro
Juice of 1 lime
1 Tbsp extra-virgin olive oil
1/4-1/2 tsp cayenne pepper, (optional)
1. Preheat oven to 400 degrees F (or see Grill Variation, below).
2. To prepare packets, start with four 20- to 24-inch-long pieces of
parchment paper or foil. Fold in half crosswise. With the parchment
or foil folded, draw half a heart shape on one side as you would if
you were making a Valentine. Use scissors to cut out the heart shape.
Open up the heart.
3. Season fish with cumin, 1/2 teaspoon salt and pepper. Combine
tomatillos, onion, chile pepper, garlic and cilantro in a large bowl;
stir in lime juice, oil, the remaining 1/4 teaspoon salt and cayenne
to taste (if using).
4. Place one portion of fish on one side of each open heart fairly
close to the crease and leaving at least a 1-inch boarder around the
edges for folding. Place one-fourth of the salsa (about 1 cup) on
top of each fish portion.
5. Close the packet to cover the ingredients. Starting at the top,
seal the packet by folding the edges together in a series of small,
tight folds. Twist the tip of the packet and tuck it underneath to
help keep the packet closed. Place the packets on a large rimmed
baking sheet (packets may overlap slightly). Bake until the fish
is opaque in the center, about 20 minutes. (Carefully open one
package to check for doneness"be cautious of the steam.) Let
packets rest unopened for 5 minutes before serving.
Tips & Notes - -
* Make Ahead Tip: Equipment: Parchment paper or foil
* Tip: Tomatillos are tart, plum-size fruits that look like small,
husk-covered green tomatoes. Find them in the produce section near
the tomatoes. Remove outer husks and rinse well before using.
* Grill Variation: Cooking in packets is great for the grill, but
it's not safe to put parchment paper over an open flame, so use
foil. To prepare packets for grilling, start with eight 20- to
24-inch-long pieces of foil. Layer two sheets for each of four
packets (the double layers will help protect the contents from
burning). Arrange the ingredients on one half of each double
layer. Fold the foil over the ingredients and tightly seal the
packets by crimping and folding the edges together. Grill over
medium heat for 10 to 12 minutes, rotating the packets to another
spot on the grill about halfway through to ensure even cooking.
Servings: 4
Nutrition per Serving:
241 Calories, 13g Fat, 3g Sat, 7g Mono, 53mg Cholesterol, 19g Protein,
12g Carbs, 3g Fiber, 0g Added Sugars, 500mg Sodium, 725mg Potassium
Nutrition Bonus: Vitamin C (40% daily value), Potassium (21% dv).
1 Carbohydrate Serving
Exchanges: 1 1/2 vegetable, 2 1/2 lean meat, 1 fat
User Comments - -
03/18/2010 - Fantastic way to prepare catfish; the fish practically
melts in your mouth (loses any hint of rubberiness). The salsa has
just the right amount of tanginess, tartness, and underlying heat.
Lots of variations come to mind with the recipe, but it's wonderful
just the way it is. — Anonymous
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