Name: Catfish with blackened spice
Yield: 1

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Raymundo Agrazal

In ancient times, asparagus was renowned as an aphrodisiac. Regardless of its powers to put you in the mood, this succulent, savory vegetable contains a stimulating blend of nutrients, making this member of the lily family a fantastic food for your health. High in vitamin K and folate, asparagus is extremely well balanced, even among nutrient-rich vegetables. “Asparagus is high in anti-inflammatory nutrients as well as provides a wide variety of antioxidant nutrients, including vitamin C, beta-carotene, vitamin E, and the minerals zinc, manganese and selenium.                                                                                                                                                                                                      Furthermore, the vegetable contains the amino acid asparagine, as well as chromium, a trace mineral that helps insulin do its job transporting glucose. It’s also especially rich in glutathione, a detoxifying compound that can help destroy carcinogens. For this reason, asparagus may help fight or protect against certain cancers, including bone, breast, lung and colon cancers.

Asparagus

The main ingredient of the Mexican dip guacamole!!  Used for savory and sweet dishes, it always displays its subtle flavor and smooth texture. This oily fruit is recognized because of its nutritional value and its versatility in the kitchen. It is often referred as a superfood…which is not surprising given its health properties. It is true that it has fat but it is vegetable healthy oil with no cholesterol or saturated fat! It provides essential omega- 6 fatty acids, a type of polyunsaturated fatty acid (PUFA) that helps stimulate hair and skin growth, regulate metabolism and maintain the reproductive system among other benefits. In addition, it also has dietary fiber, vitamin E, K, and phosphorus. 

Avocado

Catfish fillet does not contain any carbohydrates, but it is dense with protein: Approximately 53 percent of the total caloric content of a 3-ounce serving of cooked catfish -- about 63 calories -- is contributed by protein. Consuming 3 ounces of catfish supplies you with 15.7 grams of protein. This amount fulfills 28 percent of the daily protein requirement for a man and 34 percent of a woman's protein needs per day.

Catfish

Health benefits of cilantro leaves (coriander) Cilantro herb is very low in calories and contains no cholesterol. However, its deep-green leaves possess good amounts of antioxidants, essential oils, vitamins, and dietary fiber, which may help reduce LDL or "bad cholesterol" levels in the blood.

Cilantro

Coconut oil is high in natural saturated fats. Saturated fats not only increase the healthy cholesterol (known as HDL) in your body, but also help to convert the LDL “bad” cholesterol into good cholesterols. By Increasing the HDL's in the body, it helps promote heart health, and lower the risk of heart disease.

Coconut Oil

One of the Mediterranean´s diet main ingredients, extra virgin olive oil provides a special flavor and aroma to each dish while adding no cholesterol and almost no saturated fat. It has omega-9 monounsaturated fatty acids (MUFAs) which may help to lower total blood cholesterol and "bad cholesterol" (LDL) while increasing "good cholesterol" (HDL), therefore contributing to decreasing the risk of heart disease and other chronic diseases. Moreover, it has vitamin E which is known to have antioxidant properties by protecting cells from free radicals. This vitamin is also involved in the immune function and other metabolic processes. That the oil is Virgin means that it has undergone less industrial processing, it is more natural. Therefore all its nutritional and organoleptic properties remain intact for your body to take advantage off!! 

Extra Virgin Olive Oil

Known for its unique aroma and its strong, spicy flavor that mellows and sweetens with its cooking, garlic is one of the most popular ingredients in all cuisines. Some studies have shown that it has antibacterial and potential anticancer properties. Other investigations state that it may also help regulate blood pressure and make blood thinner, thus protecting the heart. So go ahead and spice up your life with garlic!

Garlic

Parsley is an excellent of vitamin K and vitamin C as well as a good source of vitamin A, folate and iron. Parsley's volatile oil components include myristicin, limonene, eugenol and alpha-thujene. Its flavonoids include apiin, apigenin, crisoeriol and luteolin.

Italian Parsley

With very low calories and no sodium, it adds much flavor to your food! Jalapenos are a great source of vitamin C and vitamin A, both a great aid to the immune system. Capsaicin is the pungent component that makes jalapenos so characteristic. It offers several benefits such as helping cope with chronic painful syndromes while used topically and its constant consumption may help avoid heart attack and strokes. They also have phenols and flavonoids, pigments with potential anti-inflammatory, antioxidant and anti-cancer properties.

Jalapeno

Leeks are allium vegetables that are closely related to onions, garlic, shallots, and scallions. With a milder flavor and larger size, they work well added to everything from salads to soups, where they add beneficial fiber and bulk along with vitamins, minerals, and antioxidant polyphenols.

Leeks

As a refreshing drink, lemonade helps you stay calm and cool. The health benefits of it are due to its many nourishing nutrients such as vitamin C and potassium while having no fat and therefore no cholesterol.  Unlike most animals, humans are not able to synthesize vitamin C, so it becomes a crucial dietary component. Also recognized as ascorbic acid, it is mostly known because of its antioxidant properties, but it also helps in the synthesis of collagen (growth and repair of connective tissue), the healing of wounds, and the functioning of the immune system. Vitamin C is also very important in a vegetarian diet as it helps absorb the iron in plant-based foods. Half a cup of lemon juice covers approximately a 77% of vitamin´s C daily recommendation. 

Lemon Juice

Every time you drink a glass of lime juice, you not only quench your thirst, you also give your body a lot of health benefits. One of them is for your skin care, constipation, blood pressure control , respiratory problem... just to name a few. 

Catfish with blackened spice

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