Cajun Fillets with Steamed Vegetables
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This spicy Cajun fish dinner comes in under 350 calories, including mayonnaise sauce for the fish and steamed in-season veggies on the side!
Servings: 4
Ingredients:
Cajun Fillets with Steamed Vegetables
Photography by Yvonne Duivenvoorden
| Nutritional Info | |
| Per serving: about | - |
| cal | 341 |
| pro | 29 g |
| total fat | 21 g |
| sat. fat | 4 g |
| carb | 10 g |
| fibre | 3 g |
| chol | 93 mg |
| sodium | 241 mg |
| % RDI: | - |
| calcium | 4% |
| iron | 16% |
| vit A | 82% |
| vit C | 83% |
| folate | 18% |
Suggested Recipes
-
2 tbsp (25 mL) light mayonnaise
4 catfish or tilapia fillets (each 6 oz/170 g)
1 tbsp (15 mL) minced fresh parsley
1-1/2 tsp (7 mL) cajun seasoning
1 lemon, cut_into wedges
Steamed Vegetables:
2 carrots, sliced
1 cup (250 mL) broccoli florets
1 cup (250 mL) sugar snap peas, trimmed
Half sweet red pepper, cut_into 1/2-inch (1 cm) pieces
Vinaigrette:
2 tbsp (25 mL) extra-virgin olive_oil
1 tbsp (15 mL) white_wine_vinegar
1 tsp (5 mL) minced fresh basil or parsley
3/4 tsp (4 mL) grainy mustard
Pinch each salt and pepper
Preparation:
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.
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.
Tags:
Main Course; Fish; Vegetables; Bake; Boil/Simmer; Make It Tonight;
Source
Canadian Living Magazine: September 2008
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