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.
From EatingWell: September/October 2009
Yield: 4 servings
Active Time: 30 minutes
Total Time: 30 minutes
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
Preparation
- Preheat oven to 450°F.
- 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.
- 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).
1 Carbohydrate Serving
Exchanges: 1 starch, 1/2 vegetable, 3 lean meat, 1 fat