Cajun Spiced Pan-Seared Fish Fillets
Spicy Cajun-seasoned fish fillets pan-seared to perfection.
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Nutrition per Serving
- Calories
- 280
- Protein
- 25g
- Carbs
- 30g
- Fat
- 7g
Ingredients
Estimated total cost: €6.84 · €1.71/serving
- - High-quality olive or canola oil sprayEst. price €0.10–€0.25
- - 1/4 of a medium onion, thinly sliced (caramelize for extra sweetness)Est. price €0.04–€0.06
- - 1/2 to 3/4 pound of delicate white fish fillets (such as catfish, sole, cod, halibut, etc.) (lightly season before cooking)Est. price €4.50–€9.00
- - Exotic Cajun or Creole seasoning blendEst. price €0.05–€0.15
- - 3 to 5 cloves of pungent garlic, finely chopped (saute gently to avoid burning)Est. price €0.15–€0.30
- - 2 cups of fresh or frozen cut green beans (blanch in ice water for vibrant color)Est. price €1.20–€2.50
- - 4 small plum tomatoes, quartered (remove seeds for less moisture in the dish)Est. price €0.80–€1.60
Steps
- 1
Heat the oven to a temperature of 450°F before beginning the cooking process.
- 2
Using a non-stick spray, coat the interior and cover of a cast-iron Dutch oven with either olive or canola oil.
- 3
Begin by spreading the onion evenly at the bottom of the pot. Gently place the fish on top of the bed of onions. Season generously with Cajun seasoning to your liking, keeping in mind that the flavors will deepen as they cook together, adjusting based on your spice preference for a milder or spicier dish.
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Cultural note
This dish draws inspiration from Cajun and Creole cuisine, known for their bold and flavorful spice blends. Cajun cuisine originates from the Acadian people in Louisiana, blending French, African, and Spanish influences. The use of simple, fresh ingredients like fish and vegetables reflects the importance of local…
Seasonal note
This dish can be enjoyed year-round as fish and vegetables like sweet potatoes, green beans, and tomatoes are commonly available in most seasons. However, fresh plum tomatoes are best during the late summer months.
Health note
Cajun Spiced Pan-Seared Fish Fillets is a nutritious dish high in protein, vitamins A and C, and fiber from the vegetables. It is low in saturated fat and cholesterol, making it a heart-healthy option. The zinc content contributes to immune function and metabolism.
