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Louisiana Catfish with Okra & Corn

:  September/October 2009

Your rating: None Average: 4.6 (19 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 Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Healthy weight | Heart healthy | High potassium | Gluten free |

View Our Nutrition Guidelines »

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

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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


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Recipe Categories

Type of Dish
Main dish, combination meal
Main dish, fish/seafood
Ethnic/Regional
American
Southern/Soul
Ease of Preparation
Easy
Main Ingredient
Fish
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High potassium
Gluten free
Preparation/ Technique
Roast
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Holiday
Mardi Gras
Style/Theme
Budget
Everyday favorites
Quick (total 30 min. or less)
Publication
September/October 2009
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