• Easy fish ideas: Louisiana Catfish recipe from ONIE

Louisiana Catfish

Time: 35 minutes
Servings: 4
This tasty, easy recipe only requires one baking dish for an easy cleanup!
Rating:

Ingredients

  • 2 cups chopped frozen okra
  • 1 3/4 cups frozen corn
  • 1 medium onion, diced
  • 2 Tbsp olive oil, divided
  • 2 tsp creole seasoning, divided
  • Non-stick cooking spray
  • 4 (4 oz) catfish fillets

Preparation

  1. Preheat oven to 450°F.
  2. In a large bowl mix okra, corn, onion, 1 Tbsp oil & 1 tsp seasoning. Lightly coat a large glass baking dish with cooking spray. Spread vegetables  evenly in dish & roast 10 minutes. 
  3. Meanwhile, add remaining oil & seasoning to the bowl. Whisk together. Add fish & marinate in oil mixture.
  4. Remove dish from oven & stir vegetables. Place fish over vegetables & cover with foil. Bake another 10-15 minutes or unitl fish flakes easily with a fork.
  5. Serve fish over vegetables.

 


Tips

Okra is in season July through September!

Nutrition Facts

4 servings per recipe
Serving size (277g)
Amount per serving
Calories
290
% Daily Value*
Total Fat 15g 19%
    Saturated Fat 2.5g 13%
    Trans Fat 0g  
Cholesterol 60mg 20%
Sodium 310mg 13%
Total Carbohydrate 22g 8%
    Dietary Fiber 4g 14%
    Total Sugars 5g  
Includes 0g Added Sugars
0%
Protein 21g  
Vitamin D 0mcg 0%
Calcium 61mg 4%
Iron 1mg 6%
Potassium 669mg 15%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Comments

Show   Hide

Leave a Comment

Your email will not be made public.