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Breaded Catfish Fillets With Braised Swiss Chard
  • prep: 0 hr
  • cook: 0 hr
  • total: 0 hr
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  • Summary

    Whole-grain crumbs make a nutty coating for baked catfish, which is rich in omega-3 fatty acids; Swiss chard is a great source of antioxidants.

    Ingredients

    • 2 slices (1/2 inch thick) Whole-Grain Bread
    • 1 large bunch red Swiss chard (about 14 ounces), stems finely chopped and leaves cut into 1-inch strips
    • 1 tablespoon extra-virgin olive oil
    • 1 large shallot, finely chopped
    • 2 medium garlic cloves, finely chopped
    • 1/2 teaspoon coarse salt
    • 3/4 cup homemade or low-sodium store-bought chicken stock
    • 3/4 teaspoon balsamic vinegar
    • Olive oil, cooking spray
    • 1 tablespoon finely chopped fresh sage
    • 1 teaspoon finely chopped fresh flat-leaf parsley
    • 1 teaspoon finely grated lemon zest, plus lemon wedges for serving
    • 1/8 teaspoon cayenne pepper
    • 1/4 teaspoon freshly ground black pepper
    • 2 tablespoons all-purpose flour
    • 1 large egg white
    • 4 skinless catfish fillets (4 ounces each)

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    ESHA
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 312 % Daily Value *
    • Total Fat: 14 g 21.43%
    • Saturated Fat: 3 g 13.01%
    • Trans Fat: 0 g %
    • Cholesterol: 87 mg 29.15%
    • Sodium: 730 mg 30.42%
    • Calcium: 67 mg 6.7%
    • Potassium: 870 mg 24.87%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 13.35%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 18 g %
    • Dietary Fiber: 3 g 13.23%
    • Sugar: 3 g
    • Protein: 29 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 2 g
    • Vitamin A 123.63%
    • Vitamin C 53.5%
    • Vitamin D 3.58%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables1
    • Exchange - Lean Meat3
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total4 oz-eq