Baked Cajun Fish with Colorful Bell Pepper Rice
15min
30min
4
420
Chef's Note
For a time-saving tip, you can prepare the bell peppers and onions the night before and store them in an airtight container in the refrigerator. Also, if you prefer a less spicy dish, reduce the Cajun seasoning to 1 tablespoon and increase the paprika accordingly.
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Ingredients
1.5 pounds white fish fillets (tilapia, cod, or haddock)
2 tablespoons olive oil
2 tablespoons Cajun seasoning
1 whole lemon
1 teaspoon garlic powder
1 teaspoon paprika
1 teaspoon salt
1/2 teaspoon black pepper
1.5 cups long grain white rice
3 cups chicken broth
1 medium red bell pepper
1 medium yellow bell pepper
1 medium green bell pepper
1 small onion
2 tablespoons butter
2 tablespoons fresh parsley
3 stalks green onions
Instructions
- 1
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or aluminum foil.
- 2
Pat 1.5 pounds of fish fillets dry with paper towels and place them on the prepared baking sheet.
- 3
In a small bowl, mix 2 tablespoons of Cajun seasoning with 1 teaspoon of garlic powder, 1 teaspoon of paprika, 1/2 teaspoon of black pepper, and 1/2 teaspoon of salt.
- 4
Drizzle 1 tablespoon of olive oil over the fish fillets, then rub the Cajun spice mixture evenly over both sides of the fish.
- 5
Cut the lemon in half. Squeeze juice from half the lemon over the fish, then slice the remaining half into rounds and place on top of the fish.
- 6
Bake the fish for 12-15 minutes, or until it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
- 7
While the fish is baking, dice 1 red bell pepper, 1 yellow bell pepper, 1 green bell pepper, and 1 small onion into small, even pieces.
- 8
Heat a medium saucepan over medium heat. Add 1 tablespoon of olive oil and 2 tablespoons of butter.
- 9
Add the diced onion to the pan and sauté for 2-3 minutes until translucent.
- 10
Add the diced bell peppers to the pan and sauté for another 3-4 minutes until slightly softened.
- 11
Add 1.5 cups of rice to the pan and stir to coat with the oil and butter. Toast the rice for about 2 minutes, stirring frequently.
- 12
Pour in 3 cups of chicken broth and add 1/2 teaspoon of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15-18 minutes until the rice is tender and liquid is absorbed.
- 13
Fluff the rice with a fork and stir in 2 tablespoons of chopped fresh parsley and 3 sliced green onions.
- 14
Serve the baked Cajun fish on a bed of the colorful bell pepper rice, garnishing with any remaining herbs if desired.
Nutrition Information (per serving)
420
32g
45g
12g
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