Cajun Baked Swai
This perfectly baked swai—a type of catfish that's mild and flaky—is moist in the center with a nice crisp finish thanks to a crust of Cajun spices. It's such a tasty treat when paired with tender sautéed kale and buttery Cajun pan sauce. This dish is like a little taste of Louisiana!
Total Time
40 minutes
Prep Time
15 minutes
Cook Time
25 minutes
Ingredients per serving
1
Fresh Thyme
0.03 oz1
Cajun Spice
0.30 tsp1
75% Canola, 25% Olive Oil Blend
0.30 oz1
Swai Fillet (5-7 oz)
1.00 ea1
Garlic, Peeled
0.11 oz1
75% Canola, 25% Olive Oil Blend
0.60 oz1
Ground Black Pepper
0.03 oz1
Kosher Salt
0.01 oz1
Green Kale
6.00 oz1
Ground Black Pepper
0.02 ozPreparation
1. Fish, Catfish
Preheat your oven to 375°F (190°C). Rub the swai fillet with fresh thyme and Cajun spice. Drizzle with the oil blend. Place the seasoned fish on a baking sheet lined with parchment paper. Bake for 15-20 minutes or until the fish is cooked through and flakes easily with a fork.
2. Veg, Kale + Garlic, Cooked
Wash and chop the kale into bite-sized pieces. In a large skillet, heat the oil blend over medium heat. Add the garlic and sauté until fragrant. Add the kale to the skillet, season with black pepper and kosher salt, and cook until wilted and tender, about 5-7 minutes.
3. Sauce, Onion Cajun
In a small saucepan, heat the oil blend over medium heat. Add the yellow onion and cook until soft and translucent. Add the ground black pepper, Cajun spice, and kosher salt to the saucepan. Stir to combine. Pour in the water and bring to a simmer. Cook until the sauce has thickened slightly.
4. Assemble the Dish
Arrange the cooked kale on a serving plate. Place the baked swai fillet on top of the kale. Spoon the Cajun onion sauce over the fish and kale.
Nutritional facts
Protein
37g
Carbs
18g
Calories
18kcal
Fat
30g
Reviews
3.9
Based on 20 reviews
-
10/26/23
High Protein
Grilled Skirt Steak with Fregola Salad
What's better than marinated and grilled skirt steak on a bed of summer grain salad? Not much! Fregola is an Italian rolled pasta, and is pleasantly toothsome in this salad. The salad is accompanied by charred red onions, cherry tomatoes, baby arugula, and balsamic for acidity. Finished with a classic chimichurri sauce, we love this bright summery dish from Chef Stacy!
Stacy Bareng |
Recipe created on: 10/31/2024
Tuscan Butter Chicken
Warning—this dish may have your family wondering if you hired an Italian chef. Inspired by the hills of Tuscany, this creamy, dreamy chicken dish features a rich, buttery white wine sauce enhanced by sweet cherry tomatoes and served with garlicky broccolini and spinach on the side. Mangia!
Andres Mendez |
Recipe created on: 10/31/2024
Crispy Tilapia Tacos
These fish tacos are absolutely full of flavor and texture. Crispy tilapia filets are tucked into soft corn tortillas and topped with a floral Jamaica (hibiscus) sauce and creamy cabbage slaw with a little kick from habanero, plus a dollop of fresh guacamole to cool things down. Enjoy the festival of flavors that surrounds this delicious dish!
Santiago Lopez |
Recipe created on: 10/31/2024
