Skip to main content

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

You Might Also Enjoy...

Roasted Sweet Potatoes

Recipe of the Week 11/20: Roasted Sweet Potatoes

Ingredients: Olive oil spray 4 medium sweet potatoes 4 teaspoons olive oil 1 teaspoon garlic powder 3/4 teaspoon sweet paprika 3/4 teaspoon dried rosemary, or Italian seasoning 1/2 teaspoon kosher salt, and black pepper, to taste
Herb Roasted Turkey

Recipe of the Week 11/13: Herb Roasted Turkey

Ingredients: 1 10- to 12-pound turkey ¼ cup fresh herbs, plus 20 whole sprigs, such as thyme, rosemary, sage, oregano divided 2 tablespoons butter (melted) 1 teaspoon salt 1 teaspoon freshly ground pepper Onion, apple, lemon and/or orange,
Crockpot Pork Tenderloin

Recipe of the Week 10/30: Crockpot Pork Tenderloin

Ingredients: 2 lbs Pork tenderloin (I used 2, 1 pound each) 1/2 tsp Sea salt 1/2 tsp Black pepper 1 tbsp Olive oil 2 cups Chicken broth, reduced sodium 3 tbsp Coconut aminos 1 tbsp Honey (I used sugar-free honey) 1/2 tbsp Apple cider vinegar