Ingredients for Basa Fillet With Cajun Veggies
- Vegetable oil cooking spray, as needed
- 2 (4-6 ounce) basa fillets
- Salt and fresh ground pepper, to taste
- 1 (14.5 ounce) can stewed tomatoes
- 1/2 cup chopped green bell pepper
- 1/2 cup chopped onion
- 1 cup chopped cauliflower florets
- 1 teaspoon Cajun seasoning
Cook Smarter with Sous, Your Kitchen Companion
Missing an ingredient for this Basa Fillet With Cajun Veggies? Need a perfect wine pairing or a healthy side dish idea? Don't guess—ask Sous! Your AI-powered sous-chef is ready to help you swap ingredients, adjust serving sizes, and discover flavor tips in seconds.
How to Make Basa Fillet With Cajun Veggies
- Rinse and pat dry 2 (4-6 ounce) basa fillets with paper towels.
- Sprinkle each fillet with 1/2 teaspoon Cajun seasoning, salt, and pepper to taste.
- Lightly spray both sides of the fillets with cooking spray and set aside.
- Spray a large non-stick skillet with cooking spray over medium heat.
- Add 1/2 cup chopped green bell pepper, 1/2 cup chopped onion, and 1 cup chopped cauliflower florets.
- Sprinkle with 1/2 teaspoon Cajun seasoning.
- Stir-fry for 3 minutes, until slightly softened.
- Add 1 (14.5 ounce) can of stewed tomatoes, undrained.
- Place a lid on the skillet and simmer for 5 minutes.
- Gently move the vegetables to the edges of the skillet, creating space in the center.
- Place the basa fillets in the center of the skillet.
- Spoon some of the vegetable mixture and juices over the fish.
- 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.
- Serve immediately over cooked rice or with a baked potato.
Nutrition Information (Approximate per serving)
Sodium
21 g
Sugar
59g
Fat
0g
Carbs
8g
