Basa Fillet With Cajun Veggies Recipe

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Basa Fillet With Cajun Veggies
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Ingredients:

Directions:

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

Per ServingPer 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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