Carribean Jerk Catfish
Ingredients
1 medium fish fillets
Caribbean Jerk Seasonings
Olive oil
1/4 cup dry white wine
Directions
Lightly oil 8x12-inch glass cooking pan with olive oil or Pam Spray. Pat fillets dry on paper towels. Rub in just a little olive oil. Coat both sides with seasoning and rub in. place fillets in pan, pour wine around them and cover with Saran wrap. Punch a vent hole! Cook 6 to 10 minutes on high in microwave, until flaky. Serves 2.
Good with sauted mushrooms. This is a good universal recipe that keeps fish moist and flaky. Just substitute other seasonings such as salt and pepper, lemon slices, chopped mushrooms, orange zest, spices, etc.
Dietary Information
Nutrient Analysis: Per serving: Serves about 2
Calories: 172
Chol: 17mg
Sodium: 372mg
Fiber: 0gm
Fat: 8.0gm
CHO: 4.0gm
Prot: 17gm
Sat. fat: 0.5
Mufa: 4.5
Pufa: 2.0
