DescriptionAmerican/Southern
4 servings
About $3.81 per serving Baked Cajun Catfish 1 tablespoon vegetable oil
½ teaspoon garlic powder ½ teaspoon onion powder ¼ teaspoon pepper ½ teaspoon cayenne pepper (more or less, depending on desired spiciness) 1 ½ teaspoons paprika 1 teaspoon thyme 4 catfish fillets (you can substitute any white fish, such as tilapia or trout) Non-stick cooking spray - 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.
Collard Greens
1 tablespoon vegetable oil
½ small onion, thinly sliced 1 teaspoon minced garlic from the jar ½ teaspoon sugar ½ teaspoon red pepper flakes (add more if you like spicier food) 1 large bunch collard greens 2 tablespoons water 1 tablespoon cider vinegar 1 slice of Canadian bacon, cooked in microwave and diced into small bits
- 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).
Per serving:
| 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 | | Carbohydrates | 7 g | | Dietary Fiber | 4 g | | Added Sugars | 1 g | | Protein | 22 g | | Potassium | 602 mg | | Calcium | 120 mg |
Leftover ingredients? Use them in these recipes!
Cider Vinegar
Meatloaf with Black-Eyed Peas
Slow Cooker BBQ Chicken or Pork
Pan-Fried Pork Chop with Mashed Sweet Potatoes
Slow Cooker Sauerbraten
Black Bean Salad (or Salsa)
Mediterranean Salad
Tangy Asian Salad Dressing
Asian Cole Slaw
Recipe copyright © 2011 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking. |
