Cajun Fillets with Steamed Vegetables
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Cajun Fillets with Steamed Vegetables
Photography by Yvonne Duivenvoorden
This recipe makes 4 servings
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 |
This spicy Cajun fish dinner comes in under 350 calories, including mayonnaise sauce for the fish and steamed in-season veggies on the side!
Ingredients
- 2 tbsp light mayonnaise
- 4 catfish fillets or tilapia fillets, (each 6 oz/170 g)
- 1 tbsp minced fresh parsley
- 1-1/2 tsp Cajun seasoning
- 1 lemon, cut into wedges
- Steamed Vegetables:
- 2 carrots, sliced
- 1 cup broccoli florets
- 1 cup sugar snap peas, trimmed
- 1 Half sweet red peppers, cut into 1/2-inch (1 cm) pieces
- Vinaigrette:
- 2 tbsp extra virgin olive oil
- 1 tbsp white wine vinegar
- 1 tsp minced fresh basil or parsley
- 3/4 tsp grainy mustard
- 1 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.
More cajun recipes:
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:
- Cajun Halibut
- Cajun Rainbow Trout
- Cajun Crab Cakes
- Cajun Chicken and Rice
- Cajun Marinated Pork Chops
Source : Canadian Living Magazine: September 2008
- Keywords : Main Course; Fish; Vegetables; Bake; Boil/Simmer; Make It Tonight;
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