Louisiana Catfish with Okra & Corn

Rating: 4.54 stars
13 Ratings
  • 5 star values: 10
  • 4 star values: 2
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 1

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.

EatingWell Test Kitchen
Source: EatingWell Magazine, September/October 2009

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Recipe Summary

total:
30 mins
Servings:
4
Nutrition Profile:
Heart Healthy
Low-Calorie
Dairy-Free
Diabetic Appropriate
Gluten-Free
Low Sodium
Low Added Sugars
Nutrition Info
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Ingredients

Directions

  • 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

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
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Reviews (3)

Read More Reviews
13 Ratings
  • 5 star values: 10
  • 4 star values: 2
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 1
Reviews:
Most Helpful Most Positive Least Positive Newest
EatingWell User
Rating: 5 stars
10/01/2014
Superb! As spicy as you like it I was able to whip up a batch of Emeril's Essence spice mix beforehand which made it a bit spicier than if I'd use Tony Chachere's. It was marvelous! We were exhausted after a long full day and were still able to whip this up in a jiffy. Scarfed it right down too. Pros: Fast and easy lots of color and texture Read More
EatingWell User
Rating: 4 stars
08/27/2012
A family favorite Am making this for dinner again tonight - at the request of my kids! Easy and so good! Read More
EatingWell User
Rating: 4 stars
03/11/2013
Tasty and Quick Dinner I made this tonight for me and my boyfriend. I used a cajun spice mix that I made about two months ago and have been tossing in dishes whenever it calls for anything remotely cajun. I thought I had frozen corn in the freezer but I ended up having to use frozen broccoli instead. It was delicious and my boyfriend liked it a lot too. I will definitely make this again. Pros: delicious fast easy Read More
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EatingWell User
Rating: 5 stars
10/30/2011
LOVE THI RECIPE__FAST AND EASY Read More
EatingWell User
Rating: 5 stars
10/30/2011
I substituted tilapia for the catfish to lower the fat & calorie content even more and it was great! Used frozen veggies and was surprised by how flavorful they turned out. Would definitely make again. Read More
EatingWell User
Rating: 1 stars
06/13/2016
Cookin Mama I cook for a family of 8 which includes 4 men that will eat anything and every one of them hated this. My husband took one taste and sternly said did you try something new. He said he couldn't eat it which was a first after 38 years of marriage. I wasted the 53 it cost me to buy all the fish and vegetables to make this. Very disappointing. Pros: It was easy to make. Cons: My family didn't like this at all. Read More
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EatingWell User
Rating: 5 stars
10/29/2011
This sounds real simple and will be my next Fish dish to cook! Read More
v-wojcik@rogers.com
Rating: 5 stars
10/29/2011
Yumsy! This was easy and delish! I used Emeril's creole seasoning recipe from the Food Network site and it was so flavourful. I had also never had okra before and I will definitely have it again. The vegetables with the roasted onion and seasoning tasted like pizza topping. Wowzers! Oh and I served it with "Savory millet cakes" (http://www.eatingwell.com/recipes/savory_millet_cakes.html?section=comments#tabs) which were also fabulous. The whole meal was perfectly satisfying. Read More
EatingWell User
Rating: 5 stars
10/29/2011
Wow!! What an amazingly great blend of flavors.....and so danged easy!! This one gets a 10 in my book. We'll definitely be making this again! Read More
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