Basa Fillet With Cajun Veggies Receita

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!

Preparo 10 min
Cozimento 28 min
Calorias 109.1 kcal
Proteína 10g
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Basa Fillet With Cajun Veggies 643

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Ingredientes para Basa Fillet With Cajun Veggies

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Como fazer 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

Perguntas frequentes

Quanto tempo leva para fazer Basa Fillet With Cajun Veggies?

Basa Fillet With Cajun Veggies leva cerca de 38 minutos do início ao fim — aproximadamente 10 minutos de preparo e 28 minutos de cozimento.

Quantas calorias tem Basa Fillet With Cajun Veggies?

Basa Fillet With Cajun Veggies tem aproximadamente 109.1 calorias por porção, com cerca de 10 g de proteína, 8 g de carboidratos e 0 g de gordura.

De quais ingredientes preciso para Basa Fillet With Cajun Veggies?

Os principais ingredientes de Basa Fillet With Cajun Veggies são Vegetable Oil Cooking Spray, Basa Fillets, Salt & Fresh Ground Pepper, Stewed Tomatoes, Sweet Green Pepper, Red Onion. Veja a lista completa com as medidas acima.

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