Quick and Easy Cajun Tilapia
There is always something a bit magical about Cajun inspired food and just about any seafood as they are truly a remarkable pairing. Having lived in the Crescent City (a.k.a. N'awlins, The Big Easy or NOLA) for several years we love to talk about what makes a classic Cajun or Creole inspired dish. Now there are some very subtle differences between the two styles as Cajun dishes tend to be a bit spicier but both styles rely on the holy trinity of vegetables – onions,
bell peppers and celery. If you want to see more about Cajun and Creole Cuisine or to learn more about the subtle differences of various Jambalaya and Gumbo dishes.
For this dish we cooked it in the skillet (we were tempted to try the grill but that will have to wait until the next adventure). This dish was simple to make and was on the table in about 20 minutes — perfect for the end of a hectic day.
But best of all for those watching their weight or trying to get leaner this meal was very filling really quite low on overall calories and fat but still packing a high protein punch. If you are also looking to watch your sodium intake then you'll love the flavor of our Salt Free Cajun Seasoning.
- 1 lb. of Raw Tilapia Fillets
- ¾ Cup of Frozen or Canned Corn
- 1 Cup of Black Beans (I used freshly cooked and not canned)
- 1 Can of Diced Tomatoes (no salt added)
- 1/3 Chopped Yellow Onion
- 3 Medium Celery Stalks
- 1 Medium Bell Pepper
- 1 Fresh Lime
- 1-1/2 Tbsp of Salt Free Cajun Seasoning
- Spray a skillet with Pan spray and pre-heat on medium high
- Seasoning the tilapia evenly with the Cajun seasoning of your choice — be sure to season both side.
- Cook in pan until cooked through about 4-8 minutes, flipping fish after 3-4 minutes
- In a separate pan sauté the tomatoes, onion, celery, bell pepper, corn and black beans until heated (the onions will be translucent)
- Just before you pull the fish from the skillet squeeze the lime juice over the top of the fish (makes a great sizzle as well)
- Make a bed of vegetables on each plate and top with cooked tilapia and serve.
Nutritional Information (per serving):
Sat Fat 1g
Trans Fat 0g
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