Скачать или смотреть Jerk-Rubbed Catfish with Spicy Cilantro Slaw Recipe

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Introduce your family to the flavors of the Caribbean with this budget-friendly dish that's ready in less than 20 minutes.

For maximum heat, leave the seeds and membranes in the pepper; habanero will be much hotter than serrano. Ever touched your lips or eyes after chopping hot peppers? Avoid those burns by wearing gloves to prevent the pepper's heat from penetrating your skin.

Yield: 4 servings (serving size: 1 fillet and about 1/2 cup slaw)


Preparation

1. Combine first 6 ingredients in a medium bowl; toss well to coat.

2. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Sprinkle fish evenly with jerk seasoning. Add fish to pan; cook 3 minutes on each side or until desired degree of doneness. Remove from heat; serve fish with slaw.
Nutritional Information

Calories:
256
Fat:
12.6g (sat 3.1g,mono 6.5g,poly 2.8g)
Protein:
26.6g
Carbohydrate:
6.2g
Fiber:
1.5g
Cholesterol:
76mg
Iron:
0.3mg
Sodium:
426mg
Calcium:
24mg

David Bonom, Cooking Light, MARCH 2010

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