Low Fat Cajun Style Fish in Parchment Delish
Elevate your weeknight dinners with this vibrant and healthy **Low Fat Cajun Style Fish in Parchment Delish**! This recipe features tender white fish fillets infused with bold Cajun spices, all nestled atop a colorful bed of zucchini, red bell peppers, and juicy cherry tomatoes. Sealed in parchment paper and baked to perfection, this cooking method locks in flavor and ensures a moist, flaky fish while keeping it low in fat. A drizzle of garlic-lemon juice adds a zesty, aromatic touch, making this dish irresistibly fresh and flavorful. With just 15 minutes of prep time and minimal cleanup, it’s a hassle-free way to enjoy a light and satisfying meal. Perfect for healthy eating, gluten-free diets, or when you’re craving a Cajun-inspired culinary escape!
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Recipe Information
Ingredients
- 4 pieces white fish fillets (e.g., cod, tilapia, or haddock)
- 2 tablespoons Cajun seasoning
- 2 tablespoons lemon juice
- olive oil spray
- 1 medium zucchini, thinly sliced
- 1 medium red bell pepper, thinly sliced
- 1 cup cherry tomatoes, halved
- 2 cloves garlic, minced
- 2 tablespoons parsley, chopped (optional for garnish)
- 4 sheets parchment paper
Instructions
Preheat oven to 400°F (200°C).
Prepare 4 large sheets of parchment paper, approximately 12x16 inches each.
Pat fish fillets dry with a paper towel and season both sides evenly with Cajun seasoning.
In a small bowl, mix lemon juice and minced garlic. Set aside.
Spray each sheet of parchment paper lightly with olive oil spray.
Place a handful of zucchini slices, red bell pepper slices, and cherry tomatoes in the center of each parchment sheet, creating a vegetable bed.
Lay one seasoned fish fillet on top of the vegetable bed for each parchment sheet.
Drizzle about 1/2 tablespoon of the lemon-garlic mixture over the fish on each packet.
Fold the parchment over the fish and vegetables to create a packet. Seal the edges by making tight, overlapping folds around the perimeter, ensuring steam will be trapped inside during cooking.
Place the sealed parchment packets on a baking sheet and bake in the preheated oven for 20 minutes.
Carefully remove the packets from the oven and let them rest for 2-3 minutes. Be cautious when opening the packets as the hot steam will escape.
Transfer the fish and vegetables to individual plates. Garnish with chopped parsley if desired. Serve immediately.
Nutrition Facts
Calories |
769 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.5 g | 11% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 340 mg | 113% | |
| Sodium | 4404 mg | 191% | |
| Total Carbohydrate | 31.6 g | 11% | |
| Dietary Fiber | 10.3 g | 37% | |
| Total Sugars | 15.6 g | ||
| Protein | 141.9 g | 284% | |
| Vitamin D | 34.0 mcg | 170% | |
| Calcium | 209 mg | 16% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 3295 mg | 70% | |
*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.
