Wednesday, June 16, 2010

Cajun Tilapia with Okra and Tomato

Is there anything that screams New Orleans louder than Cajun cooking? And is there any style cooking that is more screaming hot than the Cajun style? Such simple and soulful food prepared with a special blend of seasonings that make it so famous. I can show you how to make your own Cajun spice blend so you can enjoy it on many different dishes but tonight I am continuing my series of recipes for GULF COAST SEAFOOD WEEK and presenting Cajun Tilapia with Okra and Tomato. I hope you enjoy.

Cajun Tilapia with Okra and Tomato


Cajun Spice Blend
1 Tbsp. cayenne pepper
2 tsp. white pepper
2 tsp. black pepper
2 tsp. paprika
2 tsp. onion powder
2 tsp. garlic powder
1 tsp. salt

1 tsp. canola oil
1/2 cup tomato, diced
1/4 cup onion, diced
1/2 cup celery, diced
1/4 cup green pepper, diced
2 cloves garlic, minced
1 1/2 cups okra, sliced
2 Tbsp. white vinegar
1/2 cup white wine
1/2 cup tomato, diced
vegetable spray
4 - 3 ounce portions of tilapia

Mix spice blend in a jar or other vessel with a tight fitting lid. Shake well to evenly distribute the various spices. Set aside.

Heat the canola oil in a small saute pan on medium heat and add the onion, celery, green pepper and garlic. Saute for a few minutes until translucent, stirring occasionally. Add the okra, vinegar and white wine. Cook for about 5 to 8 minutes, stirring occasionally, and add the tomato and one teaspoon of the Cajun Spice Blend. Stir to blend and continue to cook for about 3 to 5 minutes or until the okra is no longer slippery and the liquids have evaporated. Place on plate and loosely cover. Set aside.

Place a cast iron grill pan on high heat and coat with vegetable spray. Heat the pan to very hot and just starting to smoke. While the pan is heating liberally coat each side of the tilapia with about 1/2 tsp. of Cajun Spice Blend on each side and gently press into fish. Cook the tilapia for about 3 minutes per side. Arrange the tilapia on the plate of okra and tomato.

Nutrition Facts
4 - 3 Ounce Serving of Tilapia & 1/2 Cup Okra and Tomato
Amount Per Serving
Calories 153.0
Total Fat 4.7 g
Saturated Fat 1.0 g
Polyunsaturated Fat 1.6 g
Monounsaturated Fat 0.7 g
Cholesterol 34.3 mg
Sodium 314.4 mg
Potassium 269.1 mg
Total Carbohydrate 8.2 g
Dietary Fiber 2.8 g
Sugars 2.1 g
Protein 19.3 g

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