Cajun Low Fat Baked Fish

Elevate your weeknight dinner routine with this flavorful and healthy Cajun Low Fat Baked Fish recipe! Perfectly seasoned with a zesty blend of Cajun spices, paprika, garlic, and onion powder, these tender white fish fillets (like tilapia, cod, or halibut) are baked to flaky perfection for a guilt-free meal packed with bold Southern-inspired flavors. With just a hint of olive oil and a quick prep time of only 10 minutes, this dish is a low-fat, protein-rich option that doesn’t skimp on taste. Garnished with fresh parsley and served with lemon slices for a bright, citrusy finish, it’s the ideal recipe for health-conscious food lovers. Ready in under 30 minutes, pair it with brown rice, steamed veggies, or a crisp green salad for a simple yet satisfying meal. Perfect for busy weeknights or family dinners, this versatile baked fish recipe will become a new favorite!

Nutriscore Rating: 68/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces white fish fillets (tilapia, cod, or halibut)
• 1 tablespoon olive oil
• 2 teaspoons Cajun seasoning
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 tablespoon fresh parsley (chopped)
• 1 piece lemon (sliced for serving)
• 1 spray non-stick cooking spray
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Preheat your oven to 375°F (190°C). Line a baking sheet with aluminum foil or parchment paper and lightly spray it with non-stick cooking spray.

Step 2

Pat the fish fillets dry with a paper towel, then place them on the prepared baking sheet.

Step 3

Brush each fillet lightly with olive oil to help the seasoning stick.

Step 4

In a small bowl, mix together the Cajun seasoning, paprika, garlic powder, onion powder, salt, and black pepper.

Step 5

Sprinkle the seasoning mixture evenly over both sides of the fish fillets, pressing gently to ensure it adheres.

Step 6

Bake the fish in the preheated oven for 12-15 minutes, or until the fillets are opaque and flake easily with a fork. Cooking time may vary depending on the thickness of the fillets.

Step 7

Remove the fish from the oven and let it rest for 1-2 minutes.

Step 8

Garnish with fresh parsley and serve with lemon slices on the side for an extra burst of flavor.

Step 9

Enjoy your healthy and delicious Cajun Low Fat Baked Fish with your favorite side dishes, such as brown rice, steamed vegetables, or a fresh green salad.

Nutrition Facts

Serving size	(493.3g)

Amount per serving	% Daily Value*
Calories	568.6

Total Fat 20.8g	0%
Saturated Fat 3.9g	0%
Polyunsaturated Fat 1.3g
Cholesterol 200mg	0%
Sodium 2752.8mg	0%
Total Carbohydrate 13.9g	0%
Dietary Fiber 4.5g	0%
Total Sugars 1.9g
Protein 83.9g	0%

Vitamin D 800IU	0%
Calcium 92.2mg	0%
Iron 2.9mg	0%
Potassium 1694.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 32.4%

Protein: 58.0%

Carbs: 9.6%