Cajun Low Fat Baked Fish
Elevate your weeknight dinner routine with this flavorful and healthy Cajun Low Fat Baked Fish recipe! Perfectly seasoned with a zesty blend of Cajun spices, paprika, garlic, and onion powder, these tender white fish fillets (like tilapia, cod, or halibut) are baked to flaky perfection for a guilt-free meal packed with bold Southern-inspired flavors. With just a hint of olive oil and a quick prep time of only 10 minutes, this dish is a low-fat, protein-rich option that doesn’t skimp on taste. Garnished with fresh parsley and served with lemon slices for a bright, citrusy finish, it’s the ideal recipe for health-conscious food lovers. Ready in under 30 minutes, pair it with brown rice, steamed veggies, or a crisp green salad for a simple yet satisfying meal. Perfect for busy weeknights or family dinners, this versatile baked fish recipe will become a new favorite!
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Recipe Information
Ingredients
- 4 pieces white fish fillets (tilapia, cod, or halibut)
- 1 tablespoon olive oil
- 2 teaspoons Cajun seasoning
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 tablespoon fresh parsley (chopped)
- 1 piece lemon (sliced for serving)
- 1 spray non-stick cooking spray
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Preheat your oven to 375°F (190°C). Line a baking sheet with aluminum foil or parchment paper and lightly spray it with non-stick cooking spray.
Pat the fish fillets dry with a paper towel, then place them on the prepared baking sheet.
Brush each fillet lightly with olive oil to help the seasoning stick.
In a small bowl, mix together the Cajun seasoning, paprika, garlic powder, onion powder, salt, and black pepper.
Sprinkle the seasoning mixture evenly over both sides of the fish fillets, pressing gently to ensure it adheres.
Bake the fish in the preheated oven for 12-15 minutes, or until the fillets are opaque and flake easily with a fork. Cooking time may vary depending on the thickness of the fillets.
Remove the fish from the oven and let it rest for 1-2 minutes.
Garnish with fresh parsley and serve with lemon slices on the side for an extra burst of flavor.
Enjoy your healthy and delicious Cajun Low Fat Baked Fish with your favorite side dishes, such as brown rice, steamed vegetables, or a fresh green salad.
Nutrition Facts
Calories |
569 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.8 g | 27% | |
| Saturated Fat | 3.9 g | 20% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 2753 mg | 120% | |
| Total Carbohydrate | 13.9 g | 5% | |
| Dietary Fiber | 4.5 g | 16% | |
| Total Sugars | 1.9 g | ||
| Protein | 83.9 g | 168% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 92 mg | 7% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 1695 mg | 36% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
