Basa Fillet With Cajun Veggies
March 02, 2013
Categories: Dinner, Lunch, Main Dish, Casseroles, Fish, Vegetables, North American, Pacific Northwest, Pacific Rim, Budget-Friendly, Easy/Beginner Cooking, One-Pot Meal, Quick Meals, Brunch, Fall/Autumn, Summer, Sunday Dinner, Winter, Weeknight Meals, Electric Skillet, Skillet, Stove Top, Diabetic, Fat Free, Heart Healthy, Low Calorie, Low Carbohydrate, Low Cholesterol, Low Fat, Low Sodium, No Eggs, Non-Dairy, Sugar-Free, Canned Tomatoes, Make it from scratch more
"Tasty low cal healthy meal, serve over brown rice"
- Serving Size: 1 (489.1 g)
- Calories 647.9
- Total Fat - 22.9 g
- Saturated Fat - 4.7 g
- Cholesterol - 244 mg
- Sodium - 552.2 mg
- Total Carbohydrate - 19.9 g
- Dietary Fiber - 9.3 g
- Sugars - 5.4 g
- Protein - 88.6 g
- Calcium - 173 mg
- Iron - 12.6 mg
- Vitamin C - 97 mg
- Thiamin - 1.1 mg
Rinse and dry the basa fillets on paper towel.
Sprinkle with 1 teaspoon of the cajun seasoning and salt and pepper.
Spray both sides with veggies spray, set aside.
Spray a large non stick fry pan with veggie spray.
Add green pepper, onion, cauliflower.
Sprinkle with the other teaspoon of the cajun seasoning; stir fry for 3 minutes.
Add stewed tomatoes; place a lid on the fry pan and simmer for 5 minutes.
Move the veggies around the edges of the fry pan and place the basa fillets down the middle.
Spoon some of the veggies and juices over the fish.
Replace the lid and simmer for 5 to 10 minutes depending on the thickness of the fish or until the fish flakes easily.
Serve over rice or with baked potato.
Tips & Variations
No special items needed.