Cajun Ragu over Polenta

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Why recepie famous for?

: NUTRITION SERVICES FOR CANCER PATIENTS Per Serving: 1 rohu fillet & ⅔ cup polenta = 480 calories, 25g fat (7g saturated), 29g carbs, 34g protein, 3g fiber, 900mg sodium

Ingredients

2 5-ounce Rohu fillets
1 Tbsp butter
1 Tbsp canola oil
2 Tbsp Cajun seasoning (see below)
¼ cup nonfat milk
1 ¼ tsp salt
2 Tbsps grated Parmesan cheese
½ cup med-grind or stone-ground cornmeal

Instructions


Preheat oven to 400° F.
Coat the Rohu with Cajun seasoning; set aside.
Heat a medium-size oven proof skillet over medium-high heat for 2-3 minutes. Add the butter and the oil. Let the butter melt until foam subsides. Sear the salmon, skin side up, about 3-4 minutes. Turn salmon over. Transfer the skillet to the oven. Bake, uncovered, about 6-8 minutes, or until the salmon is moist and slightly pink in the center.
In a medium-size saucepan, heat 1 ½ cups water, the milk, and salt to boiling. Gradually whisk in the cornmeal, a little at a time, whisking constantly. Reduce heat and simmer, stirring occasionally, about 5 minutes or until thickened. Remove from heat. Stir in the cheese. Serve the salmon over the polenta.
Cajun Seasoning:
Mix together 1 Tbsp paprika, 1 Tbsp salt, 1 Tbsp garlic powder, 2 tsp black pepper, 1 Tbsp onion powder, 1 Tbsp cayenne pepper, 2 Tbsp dried oregano, 1 Tbsp dried thyme.
*Can be altered in any way: if less spicy is desired, use less or no cayenne pepper; less salt; or omit any seasoning not desired!
Time Savers:
Instead of making your own polenta, buy polenta in a tube, slice and heat as directed on the package.
Sprinkle the desired amount of seasoning and bake in a 425° oven for 10-15 minutes, or until the fish flakes easily with a fork.

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