Advertisement

Louisiana Catfish with Okra & Corn

September/October 2009

Your rating: None Average: 4.3 (35 votes)

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.



READER'S COMMENT:
"This sounds real simple and will be my next Fish dish to cook! "
Louisiana Catfish with Okra & Corn

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.

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.

Nutrition

Per serving: 288 calories; 15 g fat (3 g sat, 9 g mono); 53 mg cholesterol; 19 g carbohydrates; 0 g added sugars; 21 g protein; 4 g fiber; 311 mg sodium; 695 mg potassium.

Nutrition Bonus: Vitamin C (30% daily value), Folate & Potassium (20% dv), Magnesium (19% dv).

Carbohydrate Servings: 1

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


More From EatingWell

Recipe Categories

Get a full year of EatingWell magazine.
World Wide Web Health Award Winner Web Award Winner World Wide Web Health Award Winner Interactive Media Award Winner