Basa Fillet With Cajun Veggies Recette

Savor the explosion of flavors in this quick and easy Basa Fillet with Cajun Veggies recipe! Tender basa fillets are perfectly complemented by a vibrant mix of Cajun-spiced green peppers, onions, and cauliflower, all simmered to juicy perfection. Serve over rice or with a baked potato for a complete and satisfying meal. Ready in under 30 minutes!

Préparation 10 min
Cuisson 28 min
Calories 109.1 kcal
Protéines 10g
Note Soyez le premier
Basa Fillet With Cajun Veggies 641

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Équipe éditoriale cuisine de Forktionary

L'équipe cuisine de Forktionary

Adaptée de Food.com, puis testée et standardisée par Forktionary.

Ingrédients pour Basa Fillet With Cajun Veggies

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Comment préparer Basa Fillet With Cajun Veggies

  1. Rinse and pat dry 2 (4-6 ounce) basa fillets with paper towels.
  2. Sprinkle each fillet with 1/2 teaspoon Cajun seasoning, salt, and pepper to taste.
  3. Lightly spray both sides of the fillets with cooking spray and set aside.
  4. Spray a large non-stick skillet with cooking spray over medium heat.
  5. Add 1/2 cup chopped green bell pepper, 1/2 cup chopped onion, and 1 cup chopped cauliflower florets.
  6. Sprinkle with 1/2 teaspoon Cajun seasoning.
  7. Stir-fry for 3 minutes, until slightly softened.
  8. Add 1 (14.5 ounce) can of stewed tomatoes, undrained.
  9. Place a lid on the skillet and simmer for 5 minutes.
  10. Gently move the vegetables to the edges of the skillet, creating space in the center.
  11. Place the basa fillets in the center of the skillet.
  12. Spoon some of the vegetable mixture and juices over the fish.
  13. Replace the lid and simmer for 5-10 minutes, or until the fish flakes easily with a fork. Cooking time will depend on the thickness of the fillets.
  14. Serve immediately over cooked rice or with a baked potato.

Nutrition Information (Approximate per serving)

Sodium

21 g

Sugar

59g

Fat

0g

Carbs

8g

Recipe Tags (Choose a tag and find related recipes!)

30 Minutes Or Less Time To Make Course Main Ingredient Cuisine Preparation North American For 1 Or 2 Main Dish Seafood American Cajun Canadian Southern United States Easy Fish British Columbian Number Of Servings

Questions fréquentes

Combien de temps faut-il pour préparer Basa Fillet With Cajun Veggies ?

Basa Fillet With Cajun Veggies prend environ 38 minutes du début à la fin — environ 10 minutes de préparation et 28 minutes de cuisson.

Combien de calories contient Basa Fillet With Cajun Veggies ?

Basa Fillet With Cajun Veggies contient environ 109.1 calories par portion, avec environ 10 g de protéines, 8 g de glucides et 0 g de lipides.

De quels ingrédients ai-je besoin pour Basa Fillet With Cajun Veggies ?

Les principaux ingrédients de Basa Fillet With Cajun Veggies sont Vegetable Oil Cooking Spray, Basa Fillets, Salt & Fresh Ground Pepper, Stewed Tomatoes, Sweet Green Pepper, Red Onion. Consultez la liste complète avec les quantités ci-dessus.

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