Orange Rosemary Poached Catfish
|Cooking oil||1 Tablespoon|
|Diced red onion||2 Tablespoon|
|Black pepper||1⁄8 Teaspoon|
|Orange juice||1⁄4 Cup (4 tbs)|
|Grated orange zest||1⁄4 Teaspoon|
|Dried rosemary||1⁄4 Teaspoon, crushed|
|Chopped rosemary||1 Teaspoon|
|Catfish fillets||1 1⁄4 Pound (Genuine Us Farm Raised)|
|Orange slices||3 (For Garnishing)|
In lg.skillet, heat oil over medium heat and cook onion for 5 minutes, until soft but not brown.
Sprinkle with salt and pepper and add orange juice, orange zest and rosemary; stir and cook for 1 minute.
Lower heat to medium low.
Cover tightly and cook for 8-10 minutes or until fish is opaque.
Remove catfish to serving plate and spoon sauce from skillet over fillets.
Garnish with orange slices if desired.
Calories 208 Calories from Fat 97
% Daily Value*
Total Fat 10 g15.6%
Saturated Fat 2.5 g12.4%
Trans Fat 0 g
Cholesterol 56.3 mg18.8%
Sodium 414.5 mg17.3%
Total Carbohydrates 9 g3%
Dietary Fiber 0.55 g2.2%
Sugars 6.5 g
Protein 19 g38%
Vitamin A 4.1% Vitamin C 15.1%
Calcium 1.2% Iron 1.4%
*Based on a 2000 Calorie diet