Catfish with Tomatillo Salsa in Packets
From EatingWell: July/August 2009
Tomatillos provide a distinctive tart flavor to a super-easy salsa that cooks with the catfish. Try it with tomatoes too.
- 1-1 1/4 pounds catfish, cut into 4 portions, or 4 tilapia fillets (4-5 ounces each)
- 3/4 teaspoon ground cumin
- 3/4 teaspoon salt, divided
- 1/2 teaspoon freshly ground pepper
- 1 pound tomatillos, (see Tip), husks removed, coarsely chopped
- 1 medium onion, finely chopped
- 1 jalapeño, or serrano pepper, minced
- 2 cloves garlic, minced
- 1/3 cup chopped fresh cilantro
- Juice of 1 lime
- 1 tablespoon extra-virgin olive oil
- 1/4-1/2 teaspoon cayenne pepper, (optional)
- Preheat oven to 400°F (or see Grill Variation, below).
- To prepare packets, start with four 20- to 24-inch-long pieces of parchment paper or foil. Fold in half crosswise. With the parchment or foil folded, draw half a heart shape on one side as you would if you were making a Valentine. Use scissors to cut out the heart shape. Open up the heart.
- Season fish with cumin, 1/2 teaspoon salt and pepper. Combine tomatillos, onion, chile pepper, garlic and cilantro in a large bowl; stir in lime juice, oil, the remaining 1/4 teaspoon salt and cayenne to taste (if using).
- Place one portion of fish on one side of each open heart fairly close to the crease and leaving at least a 1-inch border around the edges for folding. Place one-fourth of the salsa (about 1 cup) on top of each fish portion.
- Close the packet to cover the ingredients. Starting at the top, seal the packet by folding the edges together in a series of small, tight folds. Twist the tip of the packet and tuck it underneath to help keep the packet closed. Place the packets on a large rimmed baking sheet (packets may overlap slightly). Bake until the fish is opaque in the center, about 20 minutes. (Carefully open one package to check for doneness"be cautious of the steam.) Let packets rest unopened for 5 minutes before serving.
Tips & Notes
- Make Ahead Tip: Equipment: Parchment paper or foil
- Tip: Tomatillos are tart, plum-size fruits that look like small, husk-covered green tomatoes. Find them in the produce section near the tomatoes. Remove outer husks and rinse well before using.
- Grill Variation: Cooking in packets is great for the grill, but it's not safe to put parchment paper over an open flame, so use foil. To prepare packets for grilling, start with eight 20- to 24-inch-long pieces of foil. Layer two sheets for each of four packets (the double layers will help protect the contents from burning). Arrange the ingredients on one half of each double layer. Fold the foil over the ingredients and tightly seal the packets by crimping and folding the edges together. Grill over medium heat for 10 to 12 minutes, rotating the packets to another spot on the grill about halfway through to ensure even cooking.
Per serving: 241 calories; 13 g fat (3 g sat, 7 g mono); 53 mg cholesterol; 12 g carbohydrates; 0 g added sugars; 19 g protein; 3 g fiber; 500 mg sodium; 725 mg potassium.
Nutrition Bonus: Vitamin C (40% daily value), Potassium (21% dv).
Carbohydrate Servings: 1
Exchanges: 1 1/2 vegetable, 2 1/2 lean meat, 1 fat
More From EatingWell
When you need a little pick-me up, skip the sugar-laden energy...
The Meatless Monday movement is growing in popularity across...
If you work out in the morning, refuel with one of these...
Few things are more satisfying on a chilly night than a...
Sunscreen helps keep your skin healthy and beautiful,...
Baked potatoes are the perfect accompaniment to your favorite...
These quick dinner recipes are tastier, healthier versions of...
A great salad deserves a great dressing. So we've created...
These delicious slim-down dinners all clock in at just 400...
Spaghetti squash is the ultimate pasta impostor: it is a...
These spicy recipes are packed with flavor and metabolism-...
The DASH diet (Dietary Approaches to Stop Hypertension) may...
Weeknight meals are made easy with these 20-minute, low-...
The next time you’re thinking about ordering takeout, put...
When you surround yourself with healthy and delicious food,...
If you’re trying to slim down, our low-calorie dinners to...
- Ease of Preparation
- Main Ingredient
- Type of Dish
- Main dish, fish/seafood
- July/August 2009