May 4, 2020
Cajun Baked Fish with Cucumber and Tomato Salad
This is an almost effortless meal of Cajun spiced fish and a cucumber tomato salad. Salt the cucumber and tomato salad before beginning and set it aside while you make the fish and the whole dish comes together at the same time in about 20 minutes.
Servings: 2
Calories: 355kcal
Ingredients
For the Fish
- 1 1/2 pound sole
- cajun seasoning
- 1 tablespoon avocado oil
For the Salad
- 1/2 English Cucumber quartered lengthwise and diced
- 1 Roma tomato diced
- 1/2 tablespoon olive oil
- 1 tablespoon balsamic
- salt and pepper to taste
Instructions
- Toss the cucumbers and tomatoes with a generous amount of salt and let stand for 15 minutes while you make the fish.
- Preheat the oven to 425ºF. Oil a rimmed baking sheet with 1 tablespoon oil and set aside.
- Season fish with salt and pepper. Season generously with cajun seasoning and place fish filets onto the oiled pan.
- When the oven is hot, bake until the fish is opaque and flakes with a fork, 10-15 minutes.
- Drain any liquid off the salad and add the oil and balsamic and season to taste with salt and pepper. Serve along with fish.
Notes
You can also cook this on the stove top. Add 1 tablespoon oil to a large pan and heat over medium high heat. When hot, add the fish and cook for 3 minutes per side, or until fish flakes with a fork.
Nutrition for the fish alone: Calories: 300 cal, Carbs: 0g, Fiber: 0g, Fat: 14g, Protein: 42g
Nutrition for the salad alone: Calories: 55 cal, Carbs: 5g, Fiber: 1g, Fat: 4g, Protein: 1g
Nutrition Facts
Cajun Baked Fish with Cucumber and Tomato Salad
Amount per Serving
Calories
355
% Daily Value*
Fat
17
g
26
%
Saturated Fat
3
g
19
%
Cholesterol
153
mg
51
%
Sodium
1012
mg
44
%
Potassium
728
mg
21
%
Carbohydrates
5
g
2
%
Fiber
1
g
4
%
Sugar
3
g
3
%
Protein
43
g
86
%
Vitamin A
449
IU
9
%
Vitamin C
6
mg
7
%
Calcium
83
mg
8
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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