Basa Fillet With Cajun Veggies Recipes

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BASA FILLET WITH CAJUN VEGGIES



Basa Fillet With Cajun Veggies image

Make and share this Basa Fillet With Cajun Veggies recipe from Food.com.

Provided by Derf2440

Categories     Cajun

Time 28m

Yield 2 serving(s)

Number Of Ingredients 8

vegetable oil cooking spray
2 medium basa fillets
salt & fresh ground pepper
1 (14 ounce) can stewed tomatoes
1/2 sweet green pepper, cut in large chunks
1/2 red onion, cut in large chunks
1/2 medium cauliflower, cut in large florets
2 teaspoons cajun seasoning, divided

Steps:

  • Rinse and dry the basa fillets on paper towel.
  • Sprinkle with 1 teaspoon of the cajun seasoning and salt and pepper.
  • Spray both sides with veggies spray, set aside.
  • Spray a large non stick fry pan with veggie spray.
  • Add green pepper, onion, cauliflower.
  • Sprinkle with the other teaspoon of the cajun seasoning; stir fry for 3 minutes.
  • Add stewed tomatoes; place a lid on the fry pan and simmer for 5 minutes.
  • Move the veggies around the edges of the fry pan and place the basa fillets down the middle.
  • Spoon some of the veggies and juices over the fish.
  • Replace the lid and simmer for 5 to 10 minutes depending on the thickness of the fish or until the fish flakes easily.
  • Serve over rice or with baked potato.

Nutrition Facts : Calories 109.1, Fat 0.6, SaturatedFat 0.1, Sodium 518.2, Carbohydrate 25, Fiber 6.6, Sugar 14.8, Protein 5.3

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