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4 servings

For the Vegetables

¼ cup whole grain cornmeal

⅓ cup grated Parmigiano Reggiano

1 tablespoon olive oil, divided 

1 pound okra, fresh or frozen and thawed, cut into bite-sized pieces

3 ears corn (or about 2 cups fresh or frozen corn kernels)

1 pint cherry tomatoes

½ teaspoon paprika

½ teaspoon garlic powder 

¼ teaspoon salt


For the Fish

1 pounds catfish or other white fish

½ tablespoon olive oil

¼ cup grated Parmigiano Reggiano

1 teaspoon Berbere spice blend

½ teaspoon paprika

¼ teaspoon salt

  1. Preheat the oven to 400°F. Line a large baking sheet with parchment paper or lightly coat with oil. 
  2. In a large mixing bowl, combine the cornmeal and Parmigiano Reggiano. Add ½ tablespoon of the olive oil and the chopped okra and gently shake or stir the bowl, until the okra is evenly coated in the mixture. Place all covered okra pieces in a single layer on the baking sheet.
  3. Trim the kernels off of the corncob if using fresh corn. Reuse the same mixing bowl and add the cherry tomatoes and corn. It is okay if there is a little bit of cornmeal-Parmigiano coating left in the bowl – the flavors will complement the veggies beautifully. Add the remaining ½ tablespoon of olive oil, paprika, garlic powder, and salt, and gently shake or stir to combine. Add these veggies to the baking sheet alongside the okra, keeping everything in a single layer. Bake for 15 minutes.
  4. While the veggies are baking, prepare the fish. Brush the olive oil on top of the fish, then evenly season with the Parmigiano Reggiano, Berbere spice, paprika, and salt.
  5. Remove the baking sheet from the oven and use a spatula or tongs to stir or flip the veggies. Make room in the middle of the baking sheet to nestle the fish. Bake for another 15 minutes, until the fish is cooked through and flesh of the fish flakes easily with a fork. Divide evenly onto four plates and serve.

An Oldways recipe and photo courtest of Kelly LeBlanc


Calories: 340
Total Fat: 13g
Saturated Fat: 4.5g
Sodium: 440mg
Carbohydrate: 31g
Fiber: 7g
Total Sugar: 6g (Added Sugar: 0g)
Protein: 28g

Yield: 4 servings

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