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
Calories
Protein
Fiber
Cost Per Serving
Nutrition Facts
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 | |
Added Sugars | 1 g | |
Protein | 22 g |
Ingredients
For the Baked Cajun Catfish:
-
1 tablespoon vegetable oil -
1/2 teaspoon garlic powder -
1/2 teaspoon onion powder -
1/4 teaspoon pepper -
1/2 tsp. cayenne pepper (more or less, depending on desired spiciness) -
1 1/2 teaspoon paprika -
1 teaspoon thyme -
4 fillet catfish (you can substitute any white fish, such as tilapia or trout) -
non-stick Cooking spray
For the Collard Greens:
-
1 tablespoon vegetable oil -
1/2 small onion (thinly sliced) -
1 teaspoon jarred, minced garlic -
1 teaspoon sugar -
1/2 tsp. red pepper flakes (add more if you like spicier food) -
1 Bunch collard greens -
2 tablespoon water -
1 cooked, diced slice, uncured, nitrate-free Canadian bacon (cooked in microwave) -
1 tablespoon cider vinegar
Directions
For the Baked Cajun Catfish:
-
In a shallow bowl, combine oil, garlic powder, onion powder, pepper, cayenne, paprika and thyme. -
Prepare a 9x13 baking dish with non-stick spray. -
Coat fish fillets in seasoning mixture and place in baking dish, pour any remaining seasoning mixture over the fish. -
Bake at 425 degrees for 15 minutes, until fish flakes with a fork.
For the Collard Greens:
-
Prepare the greens: Wash the greens and blot lightly with paper towel. -
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). -
Stack 8 leaves together, roll up, and slice in to 1-inch sections. -
In a large skillet, heat oil on medium heat. Add onion and cook until translucent (3 minutes, stirring occasionally). -
Add garlic and cook 30 seconds more. -
Add, sugar, red pepper, greens, vinegar, water and Canadian bacon. -
Cover and cook until tender (20 minutes).

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.
Copyright © 2018 American Heart Association, Healthy For Good™