Low Fat Cajun Style Fish in Parchment Delish

Elevate your weeknight dinners with this vibrant and healthy **Low Fat Cajun Style Fish in Parchment Delish**! This recipe features tender white fish fillets infused with bold Cajun spices, all nestled atop a colorful bed of zucchini, red bell peppers, and juicy cherry tomatoes. Sealed in parchment paper and baked to perfection, this cooking method locks in flavor and ensures a moist, flaky fish while keeping it low in fat. A drizzle of garlic-lemon juice adds a zesty, aromatic touch, making this dish irresistibly fresh and flavorful. With just 15 minutes of prep time and minimal cleanup, it’s a hassle-free way to enjoy a light and satisfying meal. Perfect for healthy eating, gluten-free diets, or when you’re craving a Cajun-inspired culinary escape!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces white fish fillets (e.g., cod, tilapia, or haddock)
• 2 tablespoons Cajun seasoning
• 2 tablespoons lemon juice
• 0 olive oil spray
• 1 medium zucchini, thinly sliced
• 1 medium red bell pepper, thinly sliced
• 1 cup cherry tomatoes, halved
• 2 cloves garlic, minced
• 2 tablespoons parsley, chopped (optional for garnish)
• 4 sheets parchment paper

Directions

Step 1

Preheat oven to 400°F (200°C).

Step 2

Prepare 4 large sheets of parchment paper, approximately 12x16 inches each.

Step 3

Pat fish fillets dry with a paper towel and season both sides evenly with Cajun seasoning.

Step 4

In a small bowl, mix lemon juice and minced garlic. Set aside.

Step 5

Spray each sheet of parchment paper lightly with olive oil spray.

Step 6

Place a handful of zucchini slices, red bell pepper slices, and cherry tomatoes in the center of each parchment sheet, creating a vegetable bed.

Step 7

Lay one seasoned fish fillet on top of the vegetable bed for each parchment sheet.

Step 8

Drizzle about 1/2 tablespoon of the lemon-garlic mixture over the fish on each packet.

Step 9

Fold the parchment over the fish and vegetables to create a packet. Seal the edges by making tight, overlapping folds around the perimeter, ensuring steam will be trapped inside during cooking.

Step 10

Place the sealed parchment packets on a baking sheet and bake in the preheated oven for 20 minutes.

Step 11

Carefully remove the packets from the oven and let them rest for 2-3 minutes. Be cautious when opening the packets as the hot steam will escape.

Step 12

Transfer the fish and vegetables to individual plates. Garnish with chopped parsley if desired. Serve immediately.

Nutrition Facts

Serving size	(1236.1g)

Amount per serving	% Daily Value*
Calories	768.8

Total Fat 8.5g	0%
Saturated Fat 1.6g	0%
Polyunsaturated Fat 0.0g
Cholesterol 340.2mg	0%
Sodium 4404.1mg	0%
Total Carbohydrate 31.6g	0%
Dietary Fiber 10.3g	0%
Total Sugars 15.6g
Protein 141.9g	0%

Vitamin D 1360.8IU	0%
Calcium 209.2mg	0%
Iron 4.0mg	0%
Potassium 3294.7mg	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: 9.9%

Protein: 73.7%

Carbs: 16.4%