Cajun-Rubbed Whitefish
Cooking Utensils
1-2 Frying Pans, Saucepan (if making a grain), Oven, Cooking Sheet, Cutting Knife
Prep Time
15 Minutes
Cook Time
20 Minutes
Fresh or frozen whitefish, this recipe is great with either. Hearty and healthy. The perfect combo.
Health Information
Basic Nutrition
Recipe makes 4 servings.
1 serving is 4 ounces of fish, 1/4 cup of quinoa, 1/2 bell pepper
Food Group Servings
Macronutrients
Micronutrients
Ingredients
1 pound of whitefish (tilapia, halibut, snapper, etc.)
1 cup quinoa
1 red bell pepper, diced
1 yellow bell pepper, diced
1 onion, diced, 1/2 teaspoon onion powder
2 tablespoons olive oil
1 tsp paprika
2 cloves of garlic, 1 tsp garlic powder
1/2 tsp oregano
2 dashes of cayenne
Other Ingredients
- 4 dashes of salt
- Ground black pepper- to taste
- Crushed red pepper flakes- optional
Instructions
The Quinoa
Step 1:
Take 2 cups of water and bring to a boil in your saucepan. Once, boiling, add in your quinoa, lower to a simmer, and cover.
The Fish
Step 1:
Pre-heat your oven to 375 F.
Step 2:
Season your fish with the salt, pepper, paprika, garlic powder, onion powder, oregano, and cayenne.
Step 3:
Once your oven is preheated, add one tablespoon of olive oil to your frying pan and bring to medium-high heat. Once, warm add in your fish and sear on each side for 1 minute.
Step 4:
After you have seared both sides, transfer the fish to your cooking sheet and add to the oven. Let bake for 8-10 minutes.
The Vegetables
Step 1:
While your fish is in the oven and the quinoa is boiling, take either a fresh frying pan or clean the one you used to sear the fish. To that pan, add a tablespoon of olive oil and bring to medium heat. Once warm, add the onion, bell pepper, and garlic cloves.
Step 2:
Cook until the vegetables soften (5-7 minutes). Then bring to a lower heat until the quinoa is ready.
Bring it all together
Step 1:
Once the quinoa and vegetables are done, add the quinoa to the frying pan with the vegetables and mix it all together. Feel free to add in herbs and spices for extra flavor (garlic powder, pepper, oregano, etc.)
Step 2:
Plate your quinoa, vegetable mix and top with your fish.
Tips & Tricks:
- Quinoa absorbs flavors well. If you want to add a spicy or citrus flavor to it, add it into the saucepan as it is boiling.
- Feel free to mess with the herb and spice amounts to find a flavor combo you like. Salt is the only thing to concern yourself with if you are concerned about high blood pressure.
- Cajun seasoning can be bought and has similar ingredients to those listed above, feel free to use that instead of making your own.
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