Italian Basa (Catfish)

1. If using frozen fish nake sure it is fully thawed and patted dry of any moisture.

2. Drizzle half the lemon juice on one side of the filet, sprinkle on the pepper & oregano,then pat them on the fish.

3. Turn the filet over and repeat with the lemon & spices.

4. Turn you heat to medium, heat a large skillet & lightly spray with oil or Pam.

5. Add the fish, tomatoes & Jalapeno, cover.

6. Cook for 3 minutes, flip the fish and stir the tomatoe, cover.

7. Finish cooking apprx 3 more minutes.

8. Simple & easy serve with rice or noodles.

---------------------------------------------------------------------------

Nutrient	Quantity
Total fats	2.1576 g
Protein	78.9074 g
Carbohydrates	3.8947 g
Energy	366.911 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0808 g
Water	344.9381 g
Aspartic acid	0.0263 g
Calcium, Ca	491.6362 mg
Lutein + zeaxanthin	77.1772 g
Fiber, total dietary	0.965 g
Fatty acids, total saturated 22:0	0.0002 g
Carotene, beta	45.4962 g
Niacin	4.5226 mg
Vitamin A, RAE	123.198 g
Arginine	0.008 g
Riboflavin	0.6109 mg
Tocopherol, beta	0.0096 mg
Fatty acids, total polyunsaturated 15:0	0.0003 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0134 g
Glutamic acid	0.026 g
Sodium, Na	270.6871 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0606 g
Total lipid (fat)	2.1576 g
Manganese, Mn	0.2058 mg
Fructose	0.4973 g
Proline	0.0333 g
Fatty acids, total saturated 16:0	0.3776 g
Fatty acids, total saturated 8:0	0.0012 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.0072 g
Sucrose	0.1405 g
Choline, total	260.2636 mg
Sugars, total	1.0487 g
Serine	0.0078 g
Fatty acids, total saturated 10:0	0.0066 g
Fatty acids, total saturated 18:0	0.1497 g
Fatty acids, total saturated 20:4 undifferentiated	0.2063 g
Vitamin B-6	0.5273 mg
Selenium, Se	66.7944 g
Ash	4.9841 g
Fatty acids, total saturated 18:1 undifferentiated	0.3067 g
Pantothenic acid	0.083 mg
Phenylalanine	0.0096 g
Copper, Cu	1.0208 mg
Betaine	0.2004 mg
Thiamin	0.4886 mg
Retinol	119 g
Methionine	0.0024 g
Iron, Fe	6.0715 mg
Carbohydrate, by difference	3.8947 g
Phosphorus, P	721.1995 mg
Folate, total	69.6843 g
Tocopherol, gamma	0.3224 mg
Fatty acids, total saturated 4:0	0.0002 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0912 g
Lycopene	0.23 g
Alanine	0.0121 g
Cholesterol	198.3333 mg
Valine	0.0121 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0017 g
Fatty acids, total saturated 18:2 undifferentiated	0.1536 g
Glycine	0.0103 g
Carotene, alpha	4.1068 g
Glucose (dextrose)	0.407 g
Fatty acids, total saturated 14:0	0.0092 g
Zinc, Zn	4.0304 mg
Isoleucine	0.0086 g
Tocopherol, delta	0.0098 mg
Fatty acids, total saturated 12:0	0.0041 g
Fatty acids, total polyunsaturated	0.7122 g
Fatty acids, total saturated 14:1	0.0008 g
Leucine	0.0195 g
Tocotrienol, alpha	0.0109 mg
Vitamin A, IU	482.4347 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0476 g
Folate, DFE	69.6843 g
Tryptophan	0.0027 g
Vitamin C, total ascorbic acid	18.4977 mg
Phytosterols	3.088 mg
Fatty acids, total polyunsaturated 16:1 c	0.0002 g
Galactose	0.0032 g
Fatty acids, total polyunsaturated 18:1 c	0.0171 g
Fatty acids, total saturated 20:0	0.0002 g
Fatty acids, total saturated 6:0	0.0001 g
Tyrosine	0.0086 g
Vitamin B-12	3.9667 g
Vitamin K (phylloquinone)	9.5368 g
Fatty acids, total saturated	0.5527 g
Histidine	0.0032 g
Fatty acids, total monounsaturated	0.3682 g
Threonine	0.006 g
Folate, food	69.6843 g
Fatty acids, total polyunsaturated 17:0	0.0001 g
Cryptoxanthin, beta	7.4837 g
Vitamin E (alpha-tocopherol)	2.4251 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.1309 g
Magnesium, Mg	86.6736 mg
Lysine	0.0078 g
Potassium, K	985.5818 mg
Cystine	0.0027 g
Fluoride, F	0.3933 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Lemon juice	2 tablespoons	6.71	2.1045	0.0732
Oregano	1 teaspoon	2.65	0.6892	0.0428
black pepper	0.5 teaspoon	2.8865	0.7354	0.0375
jalapeno pepper	1	1.6312	0.3656	0.0208
rom tomato	2	353.0333	0	1.9833
basa fillet	14 ounces	353.0333	0	1.9833