Cajun Fillets with Steamed Vegetables

Cajun Fillets with Steamed Vegetables 150 Author: Canadian Living Credits: Cajun Fillets with Steamed Vegetables 150

This spicy Cajun fish dinner comes in under 350 calories, including mayonnaise sauce for the fish and steamed in-season veggies on the side!

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: September 2008

Ingredients

  • 2 tablespoons light mayonnaise
  • 4 catfish fillets (each 6 oz/170 g)
  • 4 tilapia fillets (each 6 oz/170 g)
  • 1 tablespoon minced fresh parsley
  • 1 1/2 teaspoon Cajun seasoning
  • 1 lemon cut into wedges
Steamed Vegetables:
  • 2 carrots sliced
  • 1 cup broccoli floret
  • 1 cup sugar snap pea trimmed
  • 1 half sweet red pepper cut into 1/2-inch (1 cm) pieces
Vinaigrette:
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon white wine vinegar
  • 1 teaspoon minced fresh basil
  • 1 teaspoon minced parsley
  • 3/4 teaspoons grainy mustard
  • 1 pinch each salt and pepper

Method

On greased baking sheet, spread mayonnaise over fish; sprinkle with parsley and seasoning. Bake in 450°F (230°C) oven until fish flakes easily when tested, about 12 minutes.

Steamed Vegetables: Meanwhile, in steamer basket at least 1 inch (2.5 cm) above boiling water, cover and steam carrots, broccoli, peas and red pepper until tender-crisp, 3 to 4 minutes.

Vinaigrette: In large bowl, whisk together oil, vinegar, basil, mustard, salt and pepper; add vegetables and toss to coat. Serve with fish and lemon.

More cajun recipes:

Nutritional facts Per serving: about

  • Sodium 241 mg
  • Protein 29 g
  • Calories 341.0
  • Total fat 21 g
  • Cholesterol 93 mg
  • Saturated fat 4 g
  • Total carbohydrate 10 g

%RDI

  • Iron 16.0
  • Fibre 0.0
  • Folate 18.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 4.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 82.0
  • Vitamin C 83.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Cajun Fillets with Steamed Vegetables

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