Catfish with Okra and Corn
Okra and corn are in season in the summer, but it’s been so delightfully warm that I’ve bought the frozen versions, and I’m pretending it’s summer already! This quick dinner recipe serves 4 and comes to you courtesy of Eating Well.
- 2 cups of fresh or frozen okra
- 1 1/2 cups fresh or frozen corn
- 1 medium onion, diced
- olive oil
- 1 3/4 tsp Cajun seasoning
- 1 lb. catfish, cut into four portions
Preheat the oven to 450. Combine okra, corn, and 3/4 tsp Cajun seasoning on a large rimmed baking sheet. Toss with oil and season with salt and pepper. Roast, stirring twice, until the vegetables are beginning to brown, 15-20 minutes.
Meanwhile, sprinkle both sides of the catfish with the remaining Cajun seasoning. Heat some oil in a skillet over medium heat, add the fish and cook until cooked through and starting to brown, about 4 minutes each side. Serve with roasted vegetables and a salad or green vegetable.
This is another (non fried) way to use okra. Instant rice makes it a bit faster, but you could use regular brown rice and add to the cook time. This Eating Well recipe serves 8.
- 12 ounces hot Italian turkey sausage links, removed from casings
- 2 teaspoons canola oil
- 1 large onion, diced
- 4 cloves garlic, minced
- 1 teaspoon Cajun seasoning
- 2 tablespoons all-purpose flour
- 4 cups chopped tomatoes
- 4 cups reduced-sodium chicken broth
- 2 1/2 cups fresh or frozen chopped okra
- 3/4 cup instant brown rice
Cook sausage in a Dutch oven over medium-high heat, breaking it up into small pieces with a wooden spoon, until cooked through, about 5 minutes. Transfer to a plate.
Return the pan to medium-high heat and add oil. Add onion and cook, stirring often, until translucent, about 2 minutes. Add garlic and Cajun seasoning and cook, stirring often, until fragrant, about 30 seconds. Add flour and cook, stirring to coat the vegetables, until the flour browns, about 1 minute. Add tomatoes and cook, stirring occasionally, until they begin to release their juices, about 2 minutes. Stir in broth, cover, increase heat to high and bring to a boil.
Return the sausage to the pan, along with okra and rice; reduce the heat to a simmer. Cook until the okra is heated through and the rice is tender, about 10 minutes.
Red Beans & Rice
This recipe, also from Eating Well, is great for all times of year and can easily be made vegetarian by omitting the Canadian bacon.
- 4 1/3 cups water, divided
- 1 1/2 cups brown basmati rice
- 1/2 teaspoon salt
- 1 tablespoon extra-virgin olive oil
- 1 cup diced onion
- 2 teaspoons minced garlic
- 2 15-ounce cans red kidney beans, or pink beans, rinsed
- 6 ounces sliced Canadian bacon or ham, chopped
- 1/2 cup chopped celery, plus 1 tablespoon finely chopped celery leaves
- 1/2 cup diced green bell pepper
- 1/4-1/2 teaspoon ground chipotle pepper or cayenne pepper
Combine 3 1/3 cups water, rice and salt in a large saucepan. Bring to a simmer; reduce heat to low, cover and cook until all the water has been absorbed, about 45 minutes.
About 10 minutes before the rice is ready, heat oil in a large skillet over medium-high heat. Add onion and garlic and cook, stirring, until the onion is lightly colored and tender, about 3 minutes.
Place 1 cup beans in a small bowl and mash with a fork. Add the mashed and whole beans, the remaining 1 cup water, Canadian bacon, celery, celery leaves, bell pepper and ground chipotle (or cayenne) to taste to the pan. Simmer, stirring occasionally, until the liquid has thickened into a gravy and the vegetables are crisp-tender, about 6 minutes. Serve in shallow bowls, spooned over the rice.