Breaded Catfish Fillets With Braised Swiss Chard recipes

Breaded Catfish Fillets With Braised Swiss Chard recipes
17 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)
Nutrition
281
14% daily value
4 servings
                                       
                                            dairy-​free
     

Fat

18% 12

Saturated

12% 2

Trans

- 0

Monounsaturated

- 6

Polyunsaturated

- 2

Carbs

7% 20

Carbs (net)

- 16

Fiber

17% 4

Sugars

- 5

Sugars, added

- 0

Protein

49% 24

Cholesterol

21% 64

Sodium

29% 695

Calcium

12% 122

Magnesium

31% 131

Potassium

20% 918

Iron

20% 4

Zinc

13% 1

Phosphorus

49% 345

Vitamin A

35% 313

Vitamin C

37% 33

Thiamin (B1)

15% 0

Riboflavin (B2)

24% 0

Niacin (B3)

28% 5

Vitamin B6

37% 0

Folate equivalent (total)

16% 63

Folate (food)

- 53

Folic acid

- 6

Vitamin B12

136% 3

Vitamin D

2% 0

Vitamin E

24% 4

Vitamin K

724% 868
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