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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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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 450 degrees F.

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  • 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.

  • 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

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

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.

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

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