Louisiana Catfish with Okra & Corn
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.
Source: EatingWell Magazine, September/October 2009
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Nutrition Profile:
Ingredients
Directions
Tips
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.
Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.
Nutrition Facts
Per Serving:
267 calories; protein 20.5g; carbohydrates 17.5g; dietary fiber 3.1g; sugars 5.8g; fat 13.5g; saturated fat 2.5g; cholesterol 62.4mg; vitamin a iu 419.7IU; vitamin c 16mg; folate 68.3mcg; calcium 51mg; iron 0.9mg; magnesium 71.6mg; potassium 678.9mg; sodium 360.9mg; thiamin 0.2mg.
Exchanges:
1 starch, 1/2 vegetable, 3 lean meat, 1 fat