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Basa Fillet With Cajun Veggies Recipe

Basa Fillet With Cajun Veggies Recipe

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Ingredients

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Nutrition

Calories

Total time

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Ingredients:

Serving

vegetable oil cooking spray
2 medium basa fillets
salt & fresh ground pepper
1 (14 oz) 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 tsp cajun seasoning, divided

Directions:

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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	68.15 Kcal (285 kJ)
Calories from fat	0 Kcal
		% Daily Value*
Total Fat	0g	0%
Sodium	78.57mg	3%
Potassium	610.13mg	13%
Total Carbs	14.04g	5%
Sugars	6.65g	27%
Dietary Fiber	4.65g	19%
Protein	3.87g	8%
Vitamin C	126.8mg	211%
Iron	0.1mg	1%
Calcium	48.7mg	5%

Amount Per 100 g
Calories	28.43 Kcal (119 kJ)
Calories from fat	0 Kcal
		% Daily Value*
Total Fat	0g	0%
Sodium	32.78mg	3%
Potassium	254.57mg	13%
Total Carbs	5.86g	5%
Sugars	2.77g	27%
Dietary Fiber	1.94g	19%
Protein	1.61g	8%
Vitamin C	52.9mg	211%
Iron	0.1mg	1%
Calcium	20.3mg	5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

0.6

Points
2

PointsPlus

Good Points

low calorie,
fat free,
saturated fat free,
very low sodium,
cholesterol free

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