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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  North American >> Canadian >> Canadian

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. Rinse and dry the basa fillets on paper towel. | 2. Sprinkle with 1 teaspoon of the cajun seasoning and salt and pepper. | 3. Spray both sides with veggies spray, set aside. | 4. Spray a large non stick fry pan with veggie spray. | 5. Add green pepper, onion, cauliflower. | 6. Sprinkle with the other teaspoon of the cajun seasoning; stir fry for 3 minutes. | 7. Add stewed tomatoes; place a lid on the fry pan and simmer for 5 minutes. | 8. Move the veggies around the edges of the fry pan and place the basa fillets down the middle. | 9. Spoon some of the veggies and juices over the fish. | 10. Replace the lid and simmer for 5 to 10 minutes depending on the thickness of the fish or until the fish flakes easily. | 11. Serve over rice or with baked potato. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
vegetable oil cooking spray				-	-	-	-
basa fillet	2			-	-	-	-
salt pepper			ground	-	-	-	-
tomato	1	can	stewed	62.068999999999996	13.7631	3.2384	0.5397
green pepper	1/2		cut sweet	14.9	3.4568	0.6407	0.1267
red onion	1/2		cut	32.0	7.472	0.88	0.08
cauliflower	1/2		cut	-	-	-	-
cajun seasoning	2	teaspoons	divided	-	-	-	-

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.