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 - 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)
Preheat oven to 400 degrees F (or see Grill Variation, below).
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.
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).
Place one portion of fish on one side of each open heart fairly close
to the crease and leaving at least a 1-inch border around the edges
for folding. Place one-fourth of the salsa (about 1 cup) on top of
each fish portion.
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).
Carbohydrate Servings: 1
Exchanges: 1 1/2 vegetable, 2 1/2 lean meat, 1 fat
User Review - -
3/18/2010 - anonymous - 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.
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