Basa Fillet With Cajun Veggies
Recipe: #8381
March 02, 2013
"Tasty low cal healthy meal, serve over brown rice"
Original is 2 servings
Ingredients
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 by Step Method
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
No special items needed.
2 Reviews
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