Louisiana Catfish with Okra & Corn

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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.

Louisiana Catfish with Okra & Corn
photographer: Ken Burris
Nutritionist Tested & Approved
Ingredients
  • Total Time: 30 minutes

  • 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
  1. 4 servings

  2. Preheat oven to 450°F.

  3. 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.

  4. 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.


Nutritional Facts

Servings
4
Per serving
Calories
288
Carbohydrates
19g
Fat
15g
Saturated Fat
3g
Monounsaturated Fat
9g
Protein
21g
Cholesterol
53mg
Dietary Fiber
4g
Potassium
695mg
Sodium
311mg
Added Sugars
0g
Exchanges
1 starch
1/2 vegetable
3 lean meat
1 fat
Carbohydrate Servings
1
Vitamin C (30% daily value)
Folate &amp
Potassium (20% dv)
Magnesium (19% dv).

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