Heart Healthy
Enjoy these two classic southern dishes together for a doubly delicious dinner.
Print Recipe
Baked Cajun Catfish and Easy Collard Greens
Enjoy these two classic southern dishes together for a doubly delicious dinner.
-
Servings:
4
Ingredients
Catfish
-
Cooking spray -
1 1/2 teaspoons paprika -
1 teaspoon thyme -
1/2 teaspoon garlic powder -
1/2 teaspoon onion powder -
1/2 teaspoon cayenne -
1/4 teaspoon pepper -
4 catfish -
1 tablespoon canola or corn oil
Collard Greens
-
1 tablespoon canola or corn oil -
1/2 small onion -
1 teaspoon garlic -
1 bunch collard greens -
1 Canadian bacon -
2 tablespoons water -
1 tablespoon cider vinegar -
1 teaspoon sugar -
1/2 teaspoon crushed red pepper flakes
Directions
Tip: Click on step to mark as complete.
Catfish
-
Preheat the oven to 425°F. Lightly spray a 13 x 9 x 2-inch baking dish with cooking spray. -
In a shallow bowl, whisk together the paprika, thyme, garlic powder, onion powder, cayenne, pepper and 1 tablespoon oil. Using your fingertips, gently press half of the mixture so it adheres to the fish. Turn over the fish. Repeat the process. Transfer the fish to the baking dish. -
Bake for 15 minutes, or until the fish flakes easily when tested with a fork. -
Serve the fish on the greens.
Collard Greens
-
In a large skillet, heat 1 tablespoon oil over medium heat, swirling to coat the bottom. Cook the onion for 3 minutes, or until soft, stirring occasionally. Add the garlic. Cook for 30 seconds, stirring constantly. -
Stir in the greens, Canadian bacon, water, vinegar, sugar, and red pepper flakes. -
Cook, covered, for 20 minutes, or until the greens are tender.
Cooking Tip: To easily prepare the collard greens, wash them well and blot dry with paper towels. Tear or cut the leaves off both sides of the center stem. Stack about eight leaves on top of one another, roll up lengthwise, and slice crosswise into 1-inch pieces.
Nutrition Facts
Baked Cajun Catfish and Easy Collard Greens
Calories
Protein
FiberNutrition 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 | 2 g | |
| Added Sugars | 1 g | |
| Protein | 22 g | |
-
Servings:
4
Ingredients
Catfish
-
Cooking spray -
1 1/2 teaspoons paprika -
1 teaspoon thyme -
1/2 teaspoon garlic powder -
1/2 teaspoon onion powder -
1/2 teaspoon cayenne -
1/4 teaspoon pepper -
4 catfish -
1 tablespoon canola or corn oil
Collard Greens
-
1 tablespoon canola or corn oil -
1/2 small onion -
1 teaspoon garlic -
1 bunch collard greens -
1 Canadian bacon -
2 tablespoons water -
1 tablespoon cider vinegar -
1 teaspoon sugar -
1/2 teaspoon crushed red pepper flakes
Directions
Tip: Click on step to mark as complete.
Catfish
-
Preheat the oven to 425°F. Lightly spray a 13 x 9 x 2-inch baking dish with cooking spray. -
In a shallow bowl, whisk together the paprika, thyme, garlic powder, onion powder, cayenne, pepper and 1 tablespoon oil. Using your fingertips, gently press half of the mixture so it adheres to the fish. Turn over the fish. Repeat the process. Transfer the fish to the baking dish. -
Bake for 15 minutes, or until the fish flakes easily when tested with a fork. -
Serve the fish on the greens.
Collard Greens
-
In a large skillet, heat 1 tablespoon oil over medium heat, swirling to coat the bottom. Cook the onion for 3 minutes, or until soft, stirring occasionally. Add the garlic. Cook for 30 seconds, stirring constantly. -
Stir in the greens, Canadian bacon, water, vinegar, sugar, and red pepper flakes. -
Cook, covered, for 20 minutes, or until the greens are tender.
Cooking Tip: To easily prepare the collard greens, wash them well and blot dry with paper towels. Tear or cut the leaves off both sides of the center stem. Stack about eight leaves on top of one another, roll up lengthwise, and slice crosswise into 1-inch pieces.