Mild-flavoured white fish gets a kick of Cajun in this traditional Louisiana favourite. It is teamed here with a classic French vegetable ratatouille.
Blackened Canadian White Fish with Ratatouille
Mild-flavoured white fish gets a kick of Cajun in this traditional Louisiana favourite.
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Servings: 2 servings
Ingredients
Ratatouille
- 1 Tbsp canola oil, divided
- 1 1/2 cups eggplant, diced
- 1 cup zucchini, diced
- 1 3/4 cups tomatoes, diced
- 2/3 cup diced sweet red pepper
- 2/3 cup diced red onion
- 1 clove garlic, minced
- 1 tsp dried basil (or 1 Tbsp/15 mL chopped fresh basil)
Basa:
- 1 tsp black pepper
- 1 tsp onion powder
- 1 tsp paprika
- 1/2 tsp dried thyme
- 1/4 tsp garlic powder
- 1/4 tsp cumin
- pinch cayenne pepper
- 1 (7 oz/200 g) your favourite white fish (Northern Pike, Walleye, Bass, Cod, Haddock)
Instructions
- In Dutch oven over medium heat, heat 1 tsp (5 mL) of the canola oil. Add eggplant, zucchini, tomatoes, red pepper, onion, garlic and basil. Cook, covered, for 12 minutes, stirring occasionally.
- Meanwhile in small bowl mix together spices. Brush basa fillet with 1 tsp (5 mL) of the canola oil. Sprinkle spice mixture over both sides of fish.
- Heat remaining canola oil in large non-stick skillet over medium-high heat. Cook fish 2 to 3 minutes per side until the fish flakes easily.
- Spoon half of the ratatouille onto each plate. Divide fish in half; place over ratatouille.
Nutrition Facts
Blackened Canadian White Fish with Ratatouille
Serving Size
2 cups
Amount per Serving
Calories
270
% Daily Value*
Fat
11
g
17
%
Saturated Fat
1.5
g
9
%
Trans Fat
0
g
Cholesterol
60
mg
20
%
Sodium
65
mg
3
%
Potassium
1279
mg
37
%
Carbohydrates
23
g
8
%
Fiber
7
g
29
%
Sugar
12
g
13
%
Protein
21
g
42
%
* Percent Daily Values are based on a 2000 calorie diet.
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