Cajun Tilapia Stew
Created by dienia b on September 16, 2018
- Servings: 4
- Prep Time: 10m
- Cook Time: 15m
- Recipe #30350
Ingredients
- 4 (16 ounces) tilapia fish fillets (4 ounce fillets)
- 1/2 pound wax beans (thin, whole)
- 1/2 pound green beans (thin, whole)
- 1 red bell pepper (cut in thin strips)
- 1 carrot (cut very thin on diagonal)
- 3 tablespoons olive oil
- FOR SAUCE
- 4 tablespoons butter
- 1 tablespoon water
- 1 tablespoon minced parsley
- 1/4 teaspoon dried thyme
- 1/2 teaspoon pepper
- Paprika, dash
- Chili powder, dash
- Soy sauce, dash
- Red pepper flakes, dash
- 1/2 teaspoon Cajun seasoning
- 1 clove garlic, smashed
How to Make
-
Step 1: *TO MAKE THE SAUCE* heat butter and garlic in small sauce pan, add spices and stir thoroughly. Remove from heat, let cool for a minute or two and whisk in soy sauce and water
-
Step 2: Fish and vegetables: Heat oil and sauté vegetables until slightly softened.
-
Step 3: Add sauce mixture, stir.
-
Step 4: On a microwave safe dish place the tilapia, then cover fish with vegetables and sauce mixture.
-
Step 5: Cover and heat 6 minutes.
Nutritional Facts
- Serving Size: 1 (326.2 g)
- Calories 413.9
- Total Fat - 29.7 g
- Saturated Fat - 10.6 g
- Cholesterol - 105.3 mg
- Sodium - 360.8 mg
- Total Carbohydrate - 12.3 g
- Dietary Fiber - 4.8 g
- Sugars - 5.7 g
- Protein - 24.9 g
- Calcium - 72 mg
- Iron - 2.1 mg
- Vitamin C - 59.5 mg
- Thiamin - 0.2 mg