Best 5 Cajun Low Fat Baked Fish Recipes
Indulge in the tantalizing flavors of Cajun cuisine with our low-fat baked fish recipes, a delightful culinary journey that blends zesty spices with the delicate taste of fish. Embark on a sensory escapade as you explore a collection of delectable dishes, each bursting with unique flavors and textures. From the classic Cajun Baked Fish with its crispy crust and tender interior to the tantalizing Blackened Fish with its smoky, slightly charred exterior and moist, flaky flesh, these recipes promise an explosion of taste in every bite. For those who prefer a milder heat, the Mild Cajun Baked Fish offers a delectable balance of herbs and spices, while the zesty Lemon-Herb Baked Fish tantalizes the palate with a burst of citrusy freshness. Whether you're a seasoned Cajun enthusiast or a culinary adventurer seeking new horizons, these low-fat baked fish recipes are sure to captivate your taste buds and leave you craving more.
Here are our top 5 tried and tested recipes!
CAJUN LOW-FAT BAKED FISH
Make and share this Cajun Low-Fat Baked Fish recipe from Food.com.
Provided by Miss Annie in Indy
Categories Cajun
Time 15m
Yield 2-4 serving(s)
Number Of Ingredients 5
Steps:
- Heat oven to 400 degrees.
- Line baking pan with aluminum foil (optional, but makes clean-up a breeze!).
- Lay fish in pan.
- Spray with butter flavor spray.
- Sprinkle with cajun seasonings and bread crumbs.
- Flip fish over and repeat steps.
- Place in oven, bake about 3-5 minutes, flip fish and bake other side.
- Cook until fish flakes easily with a fork.
- Cooking time will depend on thickness of fish used.
CAJUN OVEN FRIED TROUT
No deep-fat frying needed! Cornmeal and bread crumbs give a crispy coating to this spicy oven-baked fish.
Provided by Betty Crocker Kitchens
Categories Entree
Time 20m
Yield 4
Number Of Ingredients 8
Steps:
- Move oven rack to position slightly above middle of oven. Heat oven to 500°F. Remove and discard skin from fish. Cut fish into 2x1 1/2-inch pieces.
- In small bowl, mix buttermilk and egg white with fork. In another small bowl, mix cornmeal, bread crumbs and Cajun seasoning. Dip fish into buttermilk mixture, then coat with cornmeal mixture. Place in ungreased 13x9-inch pan. Lightly spray cooking spray on fish.
- Bake about 10 minutes or until fish flakes easily with fork. Serve with lemon wedges.
Nutrition Facts : Calories 250, Carbohydrate 16 g, Cholesterol 65 mg, Fat 1 1/2, Fiber 0 g, Protein 27 g, SaturatedFat 1 1/2 g, ServingSize 1 Serving, Sodium 290 mg, Sugar 1 g, TransFat 0 g
LOW-FAT CAJUN-STYLE FISH IN PARCHMENT ...DELISH!
This is an adopted recipe The original chef comments: "Supermarkets stock several kinds if Cajun spice blends. Check the label to make sure the brand you choose doesn't list salt as the first ingredient, you can off set the the benefits of the dish by adding too much salt." Round out this meal with rice pilaf and a green vegetable or a spinach salad.
Provided by Ms B.
Categories Cajun
Time 32m
Yield 4 serving(s)
Number Of Ingredients 5
Steps:
- Fold each sheet of parchment in half and cut into a heart shape.
- Sprinkle both sides of the filet's with the Cajun spice blend.
- Place fillets on one half of each parchment heart and top with shrimp and a sprinkling of parsley.
- Fold the edges of the parchment together to seal.
- Preheat oven to 425 degrees.
- Arrange parchment packets on a baking sheet.
- Bake for 12 minutes.
- Remove from heat and serve fast!
Nutrition Facts : Calories 8.9, Fat 0.1, Cholesterol 15.1, Sodium 68.5, Carbohydrate 0.2, Protein 1.7
BAKED CAJUN FISH
Make and share this Baked Cajun Fish recipe from Food.com.
Provided by wildheart
Categories Cajun
Time 30m
Yield 25 serving(s)
Number Of Ingredients 10
Steps:
- Mix the seasonings in a small bowl.
- Put the fish portions into 2 greased 11x14 pans.
- Sprinkle the lemon juice over each pan; then sprinkle with seasoning.
- Melt the margarine and drizzle it over fish.
- Bake in 350 oven 20 minutes or until fish flakes.
CAJUN BAKED CATFISH
This well-seasoned fish nets me compliments from family and friends whenever I serves it. The fish is moist and flakey, the coating crisp, crunchy and flecked with paprika. -Jim Gales, Milwaukee, Wisconsin
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 2 servings.
Number Of Ingredients 8
Steps:
- Preheat oven to 400°. In a shallow bowl, mix the first 6 ingredients., Dip fillets in cornmeal mixture to coat both sides. Place on a baking sheet coated with cooking spray. Sprinkle with paprika., Bake until fish begins to flake easily with fork, 20-25 minutes.
Nutrition Facts : Calories 242 calories, Fat 10g fat (2g saturated fat), Cholesterol 94mg cholesterol, Sodium 748mg sodium, Carbohydrate 8g carbohydrate (0 sugars, Fiber 1g fiber), Protein 27g protein. Diabetic Exchanges
Tips:
1. Choose a firm, mild-flavored fish: For best results, select a firm-fleshed fish with a mild flavor. Some popular choices include tilapia, cod, haddock, and flounder. 2. Make sure to season the fish well: Don't be shy with the seasonings. Cajun seasoning is a great option, as it adds a delicious blend of flavors. You can also add other herbs and spices to your liking, such as garlic powder, onion powder, paprika, or cayenne pepper. 3. Use a light coating of olive oil: A light coating of olive oil will help to keep the fish moist and prevent it from sticking to the baking sheet. 4. Bake the fish at a high temperature: This will help to create a crispy crust on the outside and tender, flaky flesh on the inside. The ideal baking temperature is 400°F (200°C). 5. Bake the fish for the correct amount of time: The cooking time will vary depending on the thickness of the fish fillets. As a general rule, bake the fish for 10-12 minutes per inch of thickness. 6. Serve the fish immediately: Baked fish is best served immediately after it comes out of the oven. Garnish with fresh herbs or lemon wedges for an extra touch of flavor.Conclusion:
This collection of Cajun-inspired baked fish recipes offers a variety of delicious and healthy options for any occasion. Whether you're looking for a quick and easy weeknight meal or a special dish for a dinner party, you're sure to find a recipe that you'll love. So preheat your oven and get ready to enjoy some amazing Cajun-style baked fish!
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