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Catfish with Spiced Fruit Salsa Recipe

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I frequently serve fish fillets because they're good for my family's health and easy to prepare. I incorporated the homemade salsa into this meal to help us meet our daily fruit quotas.

This recipe is:

Healthy

Quick

Diabetic Friendly

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Catfish with Spiced Fruit Salsa Recipe

Prep/Total Time: 30 min.

Yield: 4 Servings

20 10 30

Ingredients

4 catfish fillets (6 ounces each)
2 teaspoons canola oil
2 teaspoons ground coriander
1 teaspoon ground cumin
1/4 teaspoon ground cinnamon
1/4 teaspoon cayenne pepper
3/4 teaspoon salt
1/2 cup dried tropical fruit
1/3 cup unsweetened apple juice
1 tablespoon cider vinegar
1 tablespoon apricot spreadable fruit
2 tablespoons minced fresh parsley

Directions

Rub both sides of fillets with oil. Combine the coriander, cumin, cinnamon and cayenne; set aside 1/2 teaspoon. Add salt to remaining spice mixture; rub over both sides of fillets.
In a saucepan, combine the tropical fruit, apple juice, vinegar and reserved spice mixture. Bring to a boil; stir in spreadable fruit. Remove from the heat; let stand for 5 minutes.
In a large nonstick skillet coated with cooking spray, cook fillets over medium-high heat for 3-4 minutes on each side or until fish flakes easily with a fork. Serve with the fruit salsa; sprinkle with parsley. Yield: 4 servings.

Nutritional Analysis: 1 fillet with 2 tablespoons salsa equals 349 calories, 16 g fat (4 g saturated fat), 80 mg cholesterol, 561 mg sodium, 22 g carbohydrate, 2 g fiber, 27 g protein. Diabetic Exchanges: 4 lean meat, 1 fruit, 1 fat, 1/2 starch.

Originally published as Catfish with Spiced Fruit Salsa in Light & Tasty June/July 2005, p31

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

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