Louisiana Catfish with Okra & Corn

http://www.eatingwell.com/recipes/louisiana_catfish_okra_corn.html

From EatingWell:  September/October 2009

Purchased Cajun or Creole seasoning flavors both the catfish and vegetables in this 30-minute dinner. This dish is best with fresh vegetables, but we were pleasantly surprised at how well it turned out with frozen okra and corn. Serve with cheese grits and a green salad.

4 servings | Active Time: 30 minutes | Total Time: 30 minutes

Ingredients

• 2 cups fresh or frozen sliced okra
• 1 3/4 cups fresh corn kernels (from 2 ears; see Tip), or frozen
• 1 medium onion, diced
• 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
• 1 3/4 teaspoons Cajun or Creole seasoning, divided
• 1 pound catfish fillets, patted dry and cut into 4 portions

Preparation

1. Preheat oven to 450°F.
2. Combine okra, corn, onion, 2 teaspoons oil and 3/4 teaspoon Cajun (or Creole) seasoning in a large bowl. Spread the mixture out on a large rimmed baking sheet. Roast, stirring twice, until the vegetables are tender and beginning to brown, 20 to 25 minutes.
3. Meanwhile, sprinkle both sides of catfish with the remaining 1 teaspoon Cajun (or Creole) seasoning. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Reduce heat to medium, add the fish and cook until just cooked through and starting to brown, about 4 minutes per side. Serve with the roasted vegetables.

Nutrition

Per serving : 288 Calories; 15 g Fat; 3 g Sat; 9 g Mono; 53 mg Cholesterol; 19 g Carbohydrates; 21 g Protein; 4 g Fiber; 311 mg Sodium; 695 mg Potassium

1 Carbohydrate Serving

Exchanges: 1 starch, 1/2 vegetable, 3 lean meat, 1 fat

Tips & Notes

• Tip: To remove corn from the cob, stand an uncooked ear of corn on its stem end and slice the kernels off with a sharp, thin-bladed knife.