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Louisiana Catfish With Okra & Corn

Louisiana Catfish With Okra & Corn
This Recipe Is:

WebMD Recipe from EatingWell.com

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.

Ingredients
Prep: 30 minutes | 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
  • 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
Instructions
  1. Preheat oven to 450°F.
  2. 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.
  3. 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

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.

Nutritional Information

Makes: 4 servings
  • Calories288
  • Fat15 g
    • Saturated fat3 g
  • Cholesterol53 g
  • Carbohydrates19 g
    • Dietary fiber4 g
  • Protein21 g
  • Sodium311 g
* Nutritional Guidelines based on the USDA's MyPlate Standards.
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