Louisiana Catfish with Okra & Corn

Name: Louisiana Catfish with Okra & Corn
Total time: 30 min
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

4 Ratings
4 Reviews

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:

Nutrition Profile:

Nutrition Info

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

Directions

Step 1
Preheat oven to 450 degrees F.

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Step 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.
Step 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

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

4 Ratings

5 star values: 4
4 star values: 0
3 star values: 0
2 star values: 0
1 star values: 0

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Sadie

08/26/2013

Easy and Delicious Can pretty much work with any fish that you might have neglected in your freezer. I was getting sick of frying catfish all the time so I tried a different approach. This recipe was great! Loved the inclusion of the side dish recipe! Pros: Easy, Flexible

EatingWell Member

04/05/2011

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.

v-wojcik@rogers.com

04/05/2011

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.

EatingWell User

02/16/2010

I used frozen veggies and the recipe came out great! I served the veggies and fish on top of brown rice (with some tabasco sauce on the side) and it was a perfect, easy meal.

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Louisiana Catfish with Okra & Corn

Gallery

Recipe Summary

Nutrition Profile:

Ingredients

Directions

Tips

Nutrition Facts

Reviews (4)

All Reviews for Louisiana Catfish with Okra & Corn

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Louisiana Catfish with Okra & Corn

Gallery

Recipe Summary

Nutrition Profile:

Ingredients

Directions

Tips

Nutrition Facts

Reviews (4)

All Reviews for Louisiana Catfish with Okra & Corn