Baked Cajun Catfish and Easy Collard Greens

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Baked Cajun Catfish and Easy Collard Greens

Enjoy these two classic southern dishes together for a doubly delicious dinner.

Ingredients

Servings   4  

Catfish

  • Cooking spray
  • 1 1/2 teaspoons paprika
  • 1 teaspoon dried thyme, crumbled
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon cayenne
  • 1/4 teaspoon pepper
  • 4 catfish fillets (about 4 ounces each) or other mild white fish, such as tilapia or trout
  • 1 tablespoon canola or corn oil

Collard Greens

  • 1 tablespoon canola or corn oil
  • 1/2 small onion, thinly sliced
  • 1 teaspoon bottled minced garlic
  • 1 bunch collard greens, tough stems discarded, sliced into 1-inch pieces
  • 1 slice uncured, nitrate-free Canadian bacon (lowest sodium available), cooked and diced
  • 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

  1. Preheat the oven to 425°F. Lightly spray a 13 x 9 x 2-inch baking dish with cooking spray. 
  2. 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. 
  3. Bake for 15 minutes, or until the fish flakes easily when tested with a fork. 
  4. Serve the fish on the greens. 

Collard Greens

  1. 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. 
  2. Stir in the greens, Canadian bacon, water, vinegar, sugar, and red pepper flakes. 
  3. 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

CaloriesCalories

218 Per Serving

ProteinProtein

22g Per Serving

FiberFiber

4g Per Serving

Cost Per ServingCost Per Serving

$3.81

Nutrition 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

Copyright © 2018 American Heart Association, Healthy For Good™

Enjoy these two classic southern dishes together for a doubly delicious dinner.

Nutrition Facts

Baked Cajun Catfish and Easy Collard Greens

CaloriesCalories

218 Per Serving

ProteinProtein

22g Per Serving

FiberFiber

4g Per Serving

Cost Per ServingCost Per Serving

$3.81
×
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

Ingredients

Servings   4  

Catfish

  • Cooking spray
  • 1 1/2 teaspoons paprika
  • 1 teaspoon dried thyme, crumbled
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon cayenne
  • 1/4 teaspoon pepper
  • 4 catfish fillets (about 4 ounces each) or other mild white fish, such as tilapia or trout
  • 1 tablespoon canola or corn oil

Collard Greens

  • 1 tablespoon canola or corn oil
  • 1/2 small onion, thinly sliced
  • 1 teaspoon bottled minced garlic
  • 1 bunch collard greens, tough stems discarded, sliced into 1-inch pieces
  • 1 slice uncured, nitrate-free Canadian bacon (lowest sodium available), cooked and diced
  • 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

  1. Preheat the oven to 425°F. Lightly spray a 13 x 9 x 2-inch baking dish with cooking spray. 
  2. 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. 
  3. Bake for 15 minutes, or until the fish flakes easily when tested with a fork. 
  4. Serve the fish on the greens. 

Collard Greens

  1. 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. 
  2. Stir in the greens, Canadian bacon, water, vinegar, sugar, and red pepper flakes. 
  3. 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. 

Sodium-Smart Recipes

Sodium-Smart Recipes

This digest-sized booklet contains 28 recipes and photographs. It also contains information on how sodium affects overall health, a reference guide for sodium-free flavorings and provides American Heart Association's dietary recommendations.

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Copyright © 2018 American Heart Association, Healthy For Good™


American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

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