Health & Fitness

Pan of spicy Cajun fish with tomatoes

Cajun spices, tomatoes, onions and peppers give every white fish an extra twist and a little kick. Super easy and quick!

Pan of spicy Cajun fish with tomatoes

I used flounder here, but you can use any white flake fish fillet! In the summer when we go fishing and catch black striped bass, this is usually my go-to place! More fish recipes you’ll love, Fish Florentine and Fish Tacos, two of my favorite ones!

Cajun spice fish

I try to include fish in my diet at least twice a week to keep it exciting. I like to prepare it in different ways. This recipe is perfect for a busy weekday meal. You can use any white fish like sole or cod. Serve this with crusty bread, brown rice, or quinoa to soak up the delicious sauce.

Variations and tips

Any firm, boneless white fillet would be great. I choose local and ask my fishmonger about the freshest options available. Here I used flounder cod, but halibut or striped bass would be a good option. If fresh fish is available, wait until the day or the day before to buy it before cooking it. If fresh isn’t available, buy frozen instead of pre-frozen to control freshness and keep frozen until you need it. Frozen fish fillets are great for keeping in the freezer. You can thaw them overnight in the refrigerator or take them out of the freezer and place them in an ice bath for about 30 minutes (in their packaging if they are individually wrapped, or in a sealed Ziploc). Swap the fish for scallops or shrimp if you’re not a fan of fish.

Pan of spicy Cajun fish with tomatoes

Pan of spicy Cajun fish with tomatoes

More fish recipes:

Pan of spicy Cajun fish with tomatoes

206 Cals
33 protein
10 carbohydrates
4th Fats

Preparation time: 5 min

Cooking time: 20th min

Total time: 25th min

Cajun spices, tomatoes, onions and peppers give every white fish an extra twist and a little kick. Super easy and quick!

1 TL olive oil4th 6 ounce pieces White fish fillets (flounder, fluke, tilapia)3/4 Cup onion, chopped2 Cloves garlic, chopped3/4 Cup diced green peppers2 1/2 cups tomatoes, chopped1 tablespoon Cajun spice

In a deep pan, cook the onion and garlic in olive oil over medium heat for a few minutes until tender.

Add tomatoes, peppers, and spices, stir and cook until tomatoes are tender, about 2-3 minutes.

Place fish fillets in the sauce, cover and cook on medium heat until the fish flakes easily (about 12-15).

To serve, place fish on plates and pour sauce over them. Serve immediately.

Portion: 1Fillet with sauce, Calories: 206kcal, Carbohydrates: 10G, Protein: 33G, Fat: 4thG, Sodium: 341mg, Fiber: 2G, Sugar: 0.5G

Blue Smart Points: 0

Green Smart Points: 2

Purple Smart Points: 0

Points +: 5

Keywords: Cajun recipes, fish recipes, pan recipes

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