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20 minute dinner recipes

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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

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