Catfish with Cilantro-Chipotle Rice

Prep Time

7 min

Cook Time

18 min

Servings

4

Catfish is an excellent source of protein.


Ingredients

  • 4 (6-ounce) farm-raised catfish fillets
  • coat skillet cooking spray
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 cup bottled chipotle salsa, divided
  • 1 ( 10-ounce ) package frozen brown rice
  • 1/3 cup bottled chipotle salsa
  • 1/4 cup chopped fresh cilantro

Directions

Step 1

Heat a large nonstick skillet over medium-high heat. Coat pan and fillets with cooking spray. Sprinkle fillets evenly with salt and pepper. Add 2 fillets to pan, flat sides up; cook 4 minutes on 1 side or until browned. Turn fillets over; spoon 1 tablespoon salsa over each fillet. Cook 3 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Repeat procedure with remaining 2 fillets.

Step 2

Heat rice according to package directions. Transfer rice to a medium bowl. Stir in salsa and cilantro. Serve immediately.


Nutritional Information

Calories 407
Fat 14 g
Saturated fat 3.2 g
Monounsaturated fat 6.5 g
Polyunsaturated fat 3 g
Protein 30.7 g
Carbs 36 g
Fiber 2.1 g
Cholesterol 80 mg
Sodium 663 mg


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