| Nutrient | Content | Reference |
|---|---|---|
| Calories | 126kCal | 126kCal |
| Proteins | 19.6g | 20g |
| Fats | 5.3g | 5g |
| Water | 74g | 74g |
| Ash | 1.1g | 1g |
| Vitamin A, RE | 60mcg | 60mcg |
| Retinol | 0.06mg | 0mg |
| beta Carotene | 0.01mg | 0mg |
| Vitamin B1, thiamine | 0.24mg | 0mg |
| Vitamin B2, riboflavin | 0.04mg | 0mg |
| Vitamin B5, pantothenic | 0.57mg | 1mg |
| Vitamin B6, pyridoxine | 0.33mg | 0mg |
| Vitamin B9, folate | 5mcg | 5mcg |
| Vitamin B12, cobalamin | 2.03mcg | 2mcg |
| Vitamin C, ascorbic | 1.4mg | 1mg |
| Vitamin E, alpha tocopherol, TE | 0.4mg | 0mg |
| Vitamin PP, NE | 5.8mg | 6mg |
| Niacin | 2.5mg | 3mg |
| Potassium, K | 335mg | 335mg |
| Calcium, Ca | 30mg | 30mg |
| Magnesium, Mg | 35mg | 35mg |
| Sodium, Na | 100mg | 100mg |
| Sera, S | 190mg | 190mg |
| Phosphorus, P | 180mg | 180mg |
| Chlorine, Cl | 165mg | 165mg |
| Iron, Fe | 0.5mg | 1mg |
| Iodine, I | 50mcg | 50mcg |
| Cobalt, Co | 20mcg | 20mcg |
| Manganese, Mn | 0.03mg | 0mg |
| Copper, Cu | 70mcg | 70mcg |
| Molybdenum, Mo. | 4mcg | 4mcg |
| Nickel, Ni | 6mcg | 6mcg |
| Selenium, Se | 36.5mcg | 37mcg |
| Fluorine, F | 430mcg | 430mcg |
| Chrome, Cr | 55mcg | 55mcg |
| Zinc, Zn | 0.6mg | 1mg |
| Cholesterol | 80mg | 80mg |
| Saturated fatty acids | 0.9g | 1g |
| 14: 0 Myristinova | 0.003g | 0g |
| 16: 0 Palmitic | 1.18g | 1g |
| 18: 0 Stearin | 0.21g | 0g |
| 20: 0 Arachin | 0.15g | 0g |
| Monounsaturated fatty acids | 1.85g | 2g |
| 16: 1 Palmitoleic | 0.58g | 1g |
| 17: 1 Heptadecene | 0.03g | 0g |
| 18: 1 Olein (omega-9) | 1.21g | 1g |
| 20: 1 Gadolein (omega-9) | 0.03g | 0g |
| Polyunsaturated fatty acids | 0.64g | 1g |
| 18: 2 Linoleum | 0.06g | 0g |
| 18: 3 Linolenic | 0.01g | 0g |
| 20: 4 Arachidon | 0.09g | 0g |
| 20: 5 Eicosapentaenoic (EPA), Omega-3 | 0.42g | 0g |
| Omega-3 fatty acids | 0.49g | 0g |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.06g | 0g |
| Omega-6 fatty acids | 0.15g | 0g |
Required products :
Method of preparation :
Thaw the fillets, if frozen, then dry them with kitchen paper.
In a bowl, mix the lemon juice, hot pepper and salt. Spread the resulting mixture on both sides of the fillets.
In a large skillet, heat 2 tablespoons oil and fry the fish for 4-6 minutes on each side. Transfer to a plate and keep warm.
In the same pan put the remaining 1 tablespoon of olive oil and add the corn, onion, jalapeno pepper and garlic, fry for 2 minutes until the vegetables are soft. Remove from the heat and add coriander to them.
Serve the fillets with salad, and in each portion put slices of lemon for extra flavor.
Required products :
For the sauce:
Method of preparation :
Clean the catfish, cut off its head and tail, cut into portions and remove the skin. Season the pieces with black pepper and lemon juice, add salt and leave for 20 minutes.
Then put in a saucepan, pour cold water, put the crushed garlic cloves, bay leaf and cook for 20 minutes.
Meanwhile, make the sauce.
Grind the walnuts with 100 grams of coriander. When you get a puree, pour vinegar into it and season.
Remove the catfish to a plate, cover it with the sauce and let it stand for 5-7 minutes before serving.
Enjoy your meal!
Required products :
som
flour
left
onion
carrots
tomato paste
rice for garnish
frying oil
The quantities are according to your choice and taste.
Method of preparation :
Clean the fish and cut into portions, wash the pieces and dry them. Then salt and leave for 20 minutes.
Meanwhile, peel the carrots and onions, cut into thin strips and fry in hot oil, add tomato paste and a glass of water. Stew the vegetables.
Roll the catfish pieces in flour and fry in hot oil over medium heat. Pour the tomato sauce over the prepared fish and let the dish simmer for 10 minutes.
All you have to do is boil the rice in salted water and serve it as a side dish to the delicious fish.
Enjoy your meal!