Low Fat Cajun Style Fish In Parchment Delish Recipes

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LOW-FAT CAJUN-STYLE FISH IN PARCHMENT ...DELISH!



Low-Fat Cajun-Style Fish in Parchment ...delish! image

This is an adopted recipe The original chef comments: "Supermarkets stock several kinds if Cajun spice blends. Check the label to make sure the brand you choose doesn't list salt as the first ingredient, you can off set the the benefits of the dish by adding too much salt." Round out this meal with rice pilaf and a green vegetable or a spinach salad.

Provided by Ms B.

Categories     Cajun

Time 32m

Yield 4 serving(s)

Number Of Ingredients 5

4 sheets parchment paper
16 ounces pompano fish fillets (any firm fish fillet) or 16 ounces orange roughy fillets (any firm fish fillet)
2 teaspoons cajun seasoning
8 large shrimp, peeled and de-veined
1 tablespoon parsley, chopped

Steps:

  • Fold each sheet of parchment in half and cut into a heart shape.
  • Sprinkle both sides of the filet's with the Cajun spice blend.
  • Place fillets on one half of each parchment heart and top with shrimp and a sprinkling of parsley.
  • Fold the edges of the parchment together to seal.
  • Preheat oven to 425 degrees.
  • Arrange parchment packets on a baking sheet.
  • Bake for 12 minutes.
  • Remove from heat and serve fast!

Nutrition Facts : Calories 8.9, Fat 0.1, Cholesterol 15.1, Sodium 68.5, Carbohydrate 0.2, Protein 1.7

CAJUN LOW-FAT BAKED FISH



Cajun Low-Fat Baked Fish image

Make and share this Cajun Low-Fat Baked Fish recipe from Food.com.

Provided by Miss Annie in Indy

Categories     Cajun

Time 15m

Yield 2-4 serving(s)

Number Of Ingredients 5

4 fish fillets (I like Talapia)
butter-flavored cooking spray
2 teaspoons cajun seasoning
1/4 cup seasoned bread crumbs
salt and pepper, to taste (optional)

Steps:

  • Heat oven to 400 degrees.
  • Line baking pan with aluminum foil (optional, but makes clean-up a breeze!).
  • Lay fish in pan.
  • Spray with butter flavor spray.
  • Sprinkle with cajun seasonings and bread crumbs.
  • Flip fish over and repeat steps.
  • Place in oven, bake about 3-5 minutes, flip fish and bake other side.
  • Cook until fish flakes easily with a fork.
  • Cooking time will depend on thickness of fish used.

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