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
32.1g
Reviews
3.9
Based on 20 reviews
-
10/26/23
High Protein
