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Baked Cajun Catfish and Easy Collard Greens

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Baked Cajun Catfish and Easy Collard Greens

This tasty recipe is a favorite from down South featuring two Southern cooking basics that we've given a heart-healthy twist to!

Nutrition Facts

Baked Cajun Catfish and Easy Collard Greens

CaloriesCalories

218 Per Serving

ProteinProtein

22g Per Serving

FiberFiber

4g Per Serving

Cost Per ServingCost Per Serving

$3.81
×
Calories 218
Total Fat 11.0 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.0 g
Monounsaturated Fat 5.5 g
Cholesterol 69 mg
Sodium 235 mg
Total Carbohydrate 7 g
Dietary Fiber 4 g
Sugars 1.6 g
Protein 22 g

Ingredients

Servings  4  

For the Baked Cajun Catfish:

  • 1 Tbsp vegetable oil
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/4 tsp pepper
  • 1/2 tsp. cayenne pepper (more or less, depending on desired spiciness)
  • 1 1/2 tsp paprika
  • 1 tsp thyme
  • 4 fillet catfish (you can substitute any white fish, such as tilapia or trout)
  • non-stick Cooking spray

For the Collard Greens:

  • 1 Tbsp vegetable oil
  • 1/2 small onion (thinly sliced)
  • 1 tsp jarred, minced garlic
  • 1 tsp sugar
  • 1/2 tsp. red pepper flakes (add more if you like spicier food)
  • 1 Bunch collard greens
  • 2 Tbsp water
  • 1 cooked, diced slice, uncured, nitrate-free Canadian bacon (cooked in microwave)
  • 1 Tbsp cider vinegar

Directions

Tip: Click on step to mark as complete.

For the Baked Cajun Catfish:

  1. In a shallow bowl, combine oil, garlic powder, onion powder, pepper, cayenne, paprika and thyme.
  2. Prepare a 9x13 baking dish with non-stick spray.
  3. Coat fish fillets in seasoning mixture and place in baking dish, pour any remaining seasoning mixture over the fish.
  4. Bake at 425 degrees for 15 minutes, until fish flakes with a fork.

For the Collard Greens:

  1. Prepare the greens: Wash the greens and blot lightly with paper towel.
  2. Remove stems from larger leaves by stripping the leaf off from either side of the step (it is okay to leave the stems on the tender inner leaves).
  3. Stack 8 leaves together, roll up, and slice in to 1-inch sections.
  4. In a large skillet, heat oil on medium heat. Add onion and cook until translucent (3 minutes, stirring occasionally).
  5. Add garlic and cook 30 seconds more.
  6. Add, sugar, red pepper, greens, vinegar, water and Canadian bacon.
  7. Cover and cook until tender (20 minutes).

Copyright © 2018 American Heart Association, Healthy For Good™

This tasty recipe is a favorite from down South featuring two Southern cooking basics that we've given a heart-healthy twist to!

Nutrition Facts

Baked Cajun Catfish and Easy Collard Greens

CaloriesCalories

218 Per Serving

ProteinProtein

22g Per Serving

FiberFiber

4g Per Serving

Cost Per ServingCost Per Serving

$3.81
×
Calories 218
Total Fat 11.0 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.0 g
Monounsaturated Fat 5.5 g
Cholesterol 69 mg
Sodium 235 mg
Total Carbohydrate 7 g
Dietary Fiber 4 g
Sugars 1.6 g
Protein 22 g

Ingredients

Servings  4  

For the Baked Cajun Catfish:

  • 1 Tbsp vegetable oil
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/4 tsp pepper
  • 1/2 tsp. cayenne pepper (more or less, depending on desired spiciness)
  • 1 1/2 tsp paprika
  • 1 tsp thyme
  • 4 fillet catfish (you can substitute any white fish, such as tilapia or trout)
  • non-stick Cooking spray

For the Collard Greens:

  • 1 Tbsp vegetable oil
  • 1/2 small onion (thinly sliced)
  • 1 tsp jarred, minced garlic
  • 1 tsp sugar
  • 1/2 tsp. red pepper flakes (add more if you like spicier food)
  • 1 Bunch collard greens
  • 2 Tbsp water
  • 1 cooked, diced slice, uncured, nitrate-free Canadian bacon (cooked in microwave)
  • 1 Tbsp cider vinegar

Directions

Tip: Click on step to mark as complete.

For the Baked Cajun Catfish:

  1. In a shallow bowl, combine oil, garlic powder, onion powder, pepper, cayenne, paprika and thyme.
  2. Prepare a 9x13 baking dish with non-stick spray.
  3. Coat fish fillets in seasoning mixture and place in baking dish, pour any remaining seasoning mixture over the fish.
  4. Bake at 425 degrees for 15 minutes, until fish flakes with a fork.

For the Collard Greens:

  1. Prepare the greens: Wash the greens and blot lightly with paper towel.
  2. Remove stems from larger leaves by stripping the leaf off from either side of the step (it is okay to leave the stems on the tender inner leaves).
  3. Stack 8 leaves together, roll up, and slice in to 1-inch sections.
  4. In a large skillet, heat oil on medium heat. Add onion and cook until translucent (3 minutes, stirring occasionally).
  5. Add garlic and cook 30 seconds more.
  6. Add, sugar, red pepper, greens, vinegar, water and Canadian bacon.
  7. Cover and cook until tender (20 minutes).
Sodium-Smart Recipes

Sodium-Smart Recipes

This digest-sized booklet contains 28 recipes and photographs. It also contains information on how sodium affects overall health, a reference guide for sodium-free flavorings and provides American Heart Association's dietary recommendations. 

   Shop Heart

Copyright © 2018 American Heart Association, Healthy For Good™