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Yam and Catfish Wraps

A wrap of grilled catfish, yams, black beans, onions, and sunflower seeds tossed in dressing and honey.

From the Recipes Wiki (Fandom) · 10 ingredients
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Why it works: Yam and beans share more aroma than cooks usually use. They rank in the top 3% of all ingredient pairs, and cooks put them together in 23 recipes. Both carry coumarin, which smells sweet, hay. The science ↓

Yam and Catfish Wraps

Time6–8 minutes per side

Ingredients

Directions

Cook the catfish

  1. Salt and pepper the catfish and place it on a grill coated with cooking spray.

  2. Grill the catfish for 6–8 minutes on each side until it flakes easily when tested with a fork.

  3. Cut the grilled catfish into 1‑inch strips.

Make the yam mixture

  1. In a skillet coated with nonstick cooking spray, sauté shredded yams over medium‑high heat for about 5 minutes or until crisp.

  2. Transfer the sautéed yams to a bowl.

  3. In the same skillet, sauté the red onion until tender.

  4. Add the sautéed onion, black beans, green onions, and sunflower seeds to the shredded yams, mixing well.

  5. In a small bowl, mix together the dressing and honey.

  6. Toss the yam mixture with the dressing and honey to coat.

Assemble the wraps

  1. Lay pieces of catfish in a tortilla and top with the yam mixture.

  2. Fold and wrap the tortilla.

Nutrition, whole recipe (rough)

1032Calories
32 gProtein
20 gFat
184 gCarbs

Counts 9 of 11 ingredients. The other 2 aren't in our nutrition table and add nothing above, so the real totals are higher.

What these numbers assume: 9 portions
IngredientPortion assumedkcal
Flour1 cup (125g) all-purpose455
Sunflower Seed1 oz (28g) hulled165
Tortilla1 medium flour (45g)140
Black Bean1/2 cup canned (120g) drained114
Honey1 tbsp (21g)64
Red Onion1 medium (110g)44
Onion1 medium (110g)44
Black Pepper1 tsp ground (2.3g)6
Salt1 tsp (6g)0
Catfishnot in our table0
Yamnot in our table0

One typical portion per ingredient; the recipe's quantities are not counted. A rough guide only, not for medical or dietary planning.

Recipe from the Recipes Wiki (Fandom).

Steps grouped into stages for easier reading; the method is the source's own.

Explore the science

The flavor team

The pairs that carry this dish. Each one is judged two ways: how much their aromas overlap, and how often cooks already put them together.

  1. Yam + beanstop 3% of all pairs
    Smell alikestrong
    Cooked together23 recipes

    Shared aroma: coumarin (sweet, hay).

  2. Yam + flourtop 4% of all pairs
    Smell alikestrong
    Cooked together63 recipes

    Shared aroma: isobutyraldehyde (malty, green).

  3. Beans + sunflowertop 6% of all pairs
    Smell alikestrong
    Cooked together75 recipes

    Shared aroma: 1-octen-3-ol (mushroom, earthy).

  4. Onion + beanstop 7% of all pairs
    Smell alikestrong
    Cooked together5,242 recipes

    Shared aroma: 2-isopropyl-3-methoxypyrazine (earthy, pea).

  5. Yam + oniontop 9% of all pairs
    Smell alikestrong
    Cooked together106 recipes

    Shared aroma: coumarin (sweet, hay).

Ranks compare each pair with 20,000 random ingredient pairs on CompKitchen. How we score pairs

What each ingredient does

Catfish fillets
Provides the main protein, which firms and flakes as it cooks through.
Yams
Sauté until crisp, adding a starchy, slightly sweet texture to the filling.
Black beans
Add body and soft, starchy texture to the filling.
Italian or caesar dressing
Adds acidity and fat that coat the yams and bring the filling together.
Honey
Adds sweetness that balances the acidity of the dressing.

The step that matters

Grill the catfish until it flakes easily. Fish is cooked through when its proteins set and it separates into flakes under a fork. Under-cooked fish stays translucent and tough, while over-cooked fish turns dry and firm, so checking the flake test on each side matters.

Swap the onion

How well each one fits the dish's main ingredients (catfish, pepper, yam, beans, sunflower, honey, flour):

  1. Sweet potatofits better
  2. Welsh onionfits better
  3. Okrafits better
  4. Onionthe original

Fit is the average pairing score against catfish, pepper, yam, beans, sunflower, honey, flour. Candidates are from the same food group and used in at least 100 recipes.

“What each ingredient does” and “The step that matters” were written by Claude from this recipe’s own method and reviewed in samples by CompKitchen.

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