Cajun Fish

Name: Cajun Fish
Ingredients: Olive or canola oil spray; 1/4 medium onion, thinly sliced; 1/2 to 3/4 pound white fish fillets (catfish, sole, cod, halibut, etc.); Cajun or Creole seasoning; 1 medium sweet potato, cut into 1-inch cubes; 3 to 5 garlic cloves, chopped; 2 cups fresh or frozen cut green beans; 4 small plum tomatoes, quartered

8 ingredients

17 steps

Ingredients

Olive or canola oil spray
1/4 medium onion, thinly sliced
1/2 to 3/4 pound white fish fillets (catfish, sole, cod, halibut, etc.)
Cajun or Creole seasoning
1 medium sweet potato, cut into 1-inch cubes
3 to 5 garlic cloves, chopped
2 cups fresh or frozen cut green beans
4 small plum tomatoes, quartered

Directions

1

Preheat the oven to 450F.
2

Spray the inside and lid of a cast-iron Dutch oven with olive or canola oil.
3

Scatter the onion in the pot.
4

Lay the fish over the onion.
5

Sprinkle liberally with Cajun seasoning, according to taste.
6

Remember that the spices will intensify during infusion cooking, so you may want to sprinkle lightly if you are concerned about the heat.
7

Layer the potato, garlic, green beans, and tomatoes, adding more seasoning as desired.
8

Pack in as many vegetables as possible, but make sure the lid fits tightly.
9

Cover and bake for 35 to 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven.
10

Serve immediately.
11

Calories: 240
12

Protein: 25g
13

Carbohydrates: 32g
14

Fat: 2g
15

Cholesterol: 54mg
16

Sodium: 114mg
17

Fiber: 127g