BAKED CAJUN FISH WITH ROASTED CAULIFLOWER RECIPE
5/5
Baked Cajun Fish with Roasted Cauliflower is a delicious and healthy recipe that fits well into an Indian weight loss plan. The fish fillets are seasoned with Cajun spices, which add a flavorful kick to the dish. Baking the fish and cauliflower helps retain their natural flavors and textures while minimizing the need for excess oil. This dish is low in calories and carbohydrates while being high in protein and fiber, making it a nutritious option for weight loss.
INGREDIENTS
- 4 fish fillets (such as tilapia or cod)
- 2 tablespoons Cajun seasoning
- 1 tablespoon olive oil
- 1 large cauliflower head, cut into florets
- 2 tablespoons olive oil
- Salt and pepper to taste
- Fresh parsley, for garnish
INSTRUCTIONS
Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it.
Prepare the Fish:
- Pat dry the fish fillets with paper towels.
- Rub the Cajun seasoning evenly on both sides of the fish fillets.
- Place the seasoned fish fillets on the prepared baking sheet.
Roast the Cauliflower:
- In a separate bowl, toss the cauliflower florets with olive oil, salt, and pepper until they are evenly coated.
- Spread the cauliflower florets on another baking sheet in a single layer.
- Place both the fish and cauliflower in the preheated oven.
Bake:
- Bake the fish for about 12-15 minutes or until it is cooked through and flakes easily with a fork.
- Bake the cauliflower for about 20-25 minutes or until it is tender and lightly browned, stirring halfway through.
Serve:
- Remove the fish and cauliflower from the oven.
- Garnish with fresh parsley.
- Serve the baked Cajun fish with roasted cauliflower as a main course.
TIPS
- Adjust the spiciness of the Cajun seasoning to suit your taste preferences. You can add more or less seasoning depending on your desired level of heat.
- Choose fresh and high-quality fish fillets for the best taste and texture. Tilapia and cod are popular options for this recipe, but you can use any white fish of your choice.
- Make sure to evenly coat the fish fillets with the Cajun seasoning to ensure flavorful results.
- Cut the cauliflower into evenly-sized florets to ensure even cooking. Larger florets may require slightly more cooking time.
- Feel free to add other vegetables to the roasted cauliflower, such as bell peppers or onions, to add variety and extra nutrients.
- Serve the baked Cajun fish with roasted cauliflower alongside a side salad or steamed vegetables for a well-rounded meal.
- Garnish the dish with fresh parsley for a burst of freshness and added visual appeal.
- Remember to adjust the cooking time depending on the thickness of your fish fillets. Thinner fillets will cook faster than thicker ones.
- Enjoy this flavorful and nutritious dish as part of a balanced diet, accompanied by regular physical activity, for effective weight loss.
NUTRITION VALUE
- Calories: 250
- Protein: 25g
- Fat: 10g
- Carbohydrates: 15g
- Fiber: 8g
