Recipe of the Week 4/18: Cajun Spiced Fish

Yields 4 Servings

Ingredients

1 tsp olive oil

4 6 ounce pieces white fish fillets (flounder, fluke, tilapia)

3/4 cup onion, chopped

2 cloves garlic, minced

3/4 cup diced green bell pepper

2 1/2 cups tomatoes, chopped

1 tbsp Cajun spice seasoning

Instructions:

In a deep skillet, cook onion and garlic in olive oil on medium heat for a few minutes until soft.

Add tomatoes, peppers and spices, stir and cook until tomatoes are soft, about 2-3 minutes. Lay fish fillets in the sauce, cover and cook on medium-low until fish flakes easily, approx 12-15.

To serve, place fish on plate and spoon sauce on top. Serve immediately.

Meal Plan Check Boxes:

5 Proteins

1 Fat

Nutrition Facts Per Serving: Serving: 1 fillet with sauce, Calories: 206kcal, Carbohydrates: 10g, Protein: 33g, Fat: 4g, Sodium: 341mg, Fiber: 2g, Sugar: 0.5g

Adapted From: https://www.skinnytaste.com/skillet-flounder-with-tomatoes-425/#recipe

www.pinterest.com/novaphysicianwellness

Found by: Brianna Lawless, MS, RDN

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