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Blackened Basa Fillets with Ratatouille

Mild-flavoured basa fish gets a kick of Cajun in this traditional Louisiana favourite.

Ingredients

Directions

Step 1
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.

Step 2
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.

Step 3
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.

Step 3
Spoon half of the ratatouille onto each plate. Divide fish in half; place over ratatouille.

Nutritional information per serving (497 g)

  • Calories                 270
  • Protein                   21 g
  • Sodium                  65 mg
  • Potassium             1279 mg
  • Total fat                 11 g
  • Saturated fat         1.5 g
  • Cholesterol            60 mg
  • Carbohydrates      23 g
  • Fibre                      7 g
  • Sugars                   12 g
  • Added sugars        0 g

For more recipes, check out the Heart and Stroke Foundation of Canada Website: Heart and Stroke Foundation of Canada