Basa Fillet With Cajun Veggies

2
Servings
10m
Prep Time
18m
Cook Time
28m
Ready In


"Tasty low cal healthy meal, serve over brown rice"

Original recipe yields 2 servings
OK

Nutritional

  • 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

Step 1

Rinse and dry the basa fillets on paper towel.

Step 2

Sprinkle with 1 teaspoon of the cajun seasoning and salt and pepper.

Step 3

Spray both sides with veggies spray, set aside.

Step 4

Spray a large non stick fry pan with veggie spray.

Step 5

Add green pepper, onion, cauliflower.

Step 6

Sprinkle with the other teaspoon of the cajun seasoning; stir fry for 3 minutes.

Step 7

Add stewed tomatoes; place a lid on the fry pan and simmer for 5 minutes.

Step 8

Move the veggies around the edges of the fry pan and place the basa fillets down the middle.

Step 9

Spoon some of the veggies and juices over the fish.

Step 10

Replace the lid and simmer for 5 to 10 minutes depending on the thickness of the fish or until the fish flakes easily.

Step 11

Serve over rice or with baked potato.

Tips & Variations


No special items needed.

Related

Bergy

This is really a 5 star recipe. Loaded with flavour, attractive to serve and so easy. I added a bit of broccoli (liked the added colour). I had a couple of tomatoes that needed using so used them and added some tomato juice instead of the canned tomatoes. I did the recipe in my large electric Breville Wok - Worked so well! I can tell you for sure this will be made again Thanks Derf

review by:
(22 Mar 2013)

QueenBea

This is a great tasting recipe I will be making often. I love the Cajun seasoning in this! Made for the Billboard Recipe Tag Game.

review by:
(5 Mar 2013)