Basa Fillet With Cajun Veggies

May 12, 2023May 12, 20230 2

Basa fillet with cajun veggies - a delicious and healthy seafood recipe

by The Chefin Seafood

Prep

10 min

Cook

35 min

Ready In

45 min

Level

Easy

Rating

Ingredients

	vegetable oil cooking spray
	2 medium basa fillets
	salt & fresh ground pepper
	1 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

Nutrision Information

Servings Per Recipe

Calories

207

Sugar

10g

Fat

Basa fillet with cajun veggies is a delicious and healthy seafood dish that is perfect for a quick weeknight dinner. Basa fillets are a type of catfish that are native to Southeast Asia, and they are known for their mild flavor and tender texture. In this recipe, the basa fillets are seasoned with cajun seasoning and served alongside a medley of colorful vegetables, including sweet green pepper, red onion, and cauliflower. This meal is not only delicious and satisfying, but it is also a great way to incorporate more seafood and vegetables into your diet.

Instructions

1.	Preheat the oven to 375°F.
2.	Lightly coat a baking sheet with vegetable oil cooking spray.
3.	Season the basa fillets with salt and fresh ground pepper, and place on the prepared baking sheet.
4.	In a separate baking dish, combine the stewed tomatoes, sweet green pepper, red onion, cauliflower, and 1 teaspoon of cajun seasoning.
5.	Toss the vegetables until they are evenly coated with the seasoning.
6.	Place the baking dish of vegetables in the preheated oven and bake for 20 minutes.
7.	After 20 minutes, add the baking sheet with the basa fillets to the oven and continue to bake for an additional 10-12 minutes, or until the fish is fully cooked.
8.	Serve the basa fillets with the cajun veggies and enjoy!

PROS

This recipe is low in calories and high in protein, making it a healthy and satisfying meal.

The cajun seasoning adds a spicy and flavorful kick to the dish, while the combination of vegetables makes it a well-rounded and nutritious meal.

CONS

While basa fillets are a healthy and low-fat protein source, they can sometimes have a muddy taste if they are not fresh.

Additionally, the cajun seasoning may be too spicy for some palates.

HEALTH & BENEFITS

Basa fillets are a good source of protein and omega-3 fatty acids, which can help to reduce inflammation and improve heart health.
The vegetables in this recipe provide a range of vitamins and minerals, including vitamin C, vitamin K, and potassium.