Recipe of the Week 4/18: Cajun Spiced Fish

Yields 4 Servings 


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 


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: 

Found by: Brianna Lawless, MS, RDN

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