Ingredients
Scale
- 4 (6-ounce) White Fish Fillets: Such as cod, tilapia, halibut, snapper, or catfish, about 1-inch thick. Use firm, flaky white fish for the best texture. Ensure they are patted thoroughly dry.
- 2 Tablespoons Olive Oil: Extra virgin olive oil preferred for flavor, but light olive oil or avocado oil also works well for coating the fish and helping the spices adhere.
- 1 Tablespoon Cajun Seasoning: Use your favorite store-bought blend or make your own (typically includes paprika, cayenne pepper, garlic powder, onion powder, oregano, thyme, salt, and black pepper). Adjust amount based on saltiness and spice level of your blend.
- 1 Teaspoon Smoked Paprika (Optional): Adds an extra layer of smoky depth, complementing the Cajun spices.
- 1/2 Teaspoon Garlic Powder (Optional): Enhances the savory notes if your Cajun blend is lighter on garlic.
- 1/4 Teaspoon Black Pepper: Freshly ground preferred for better flavor. Add more or less to taste, considering the pepper content in your Cajun seasoning.
- Fresh Lemon Wedges: For serving. The acidity brightens the flavors significantly.
- Fresh Parsley (Chopped): For garnish (optional). Adds a touch of freshness and color.
Instructions
- Preheat Oven & Prepare Baking Sheet: Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup, or lightly grease it with oil or cooking spray.
- Prepare the Fish: Gently pat the fish fillets completely dry with paper towels. This step is crucial for allowing the oil and spices to adhere properly and helps the fish develop a slightly crispier exterior rather than steaming. Place the dried fillets on the prepared baking sheet, leaving some space between each one.
- Mix Seasoning & Oil: In a small bowl, whisk together the olive oil, Cajun seasoning, optional smoked paprika, optional garlic powder, and black pepper until well combined. Taste the mixture (carefully, if using raw ingredients you’re unsure about) and adjust seasoning if necessary – add more Cajun spice for heat, more paprika for smoke, or a pinch of salt if your blend is low-sodium.
- Season the Fish: Brush or drizzle the olive oil and spice mixture evenly over the top of each fish fillet. Use the back of a spoon or your fingers (wear gloves if sensitive to spices) to gently spread the mixture, ensuring each fillet is well-coated.
- Bake the Fish: Place the baking sheet in the preheated oven. Bake for 12-15 minutes, depending on the thickness of your fillets. The fish is cooked through when it becomes opaque and flakes easily when gently prodded with a fork. For thicker fillets (over 1 inch), you might need closer to 15-18 minutes. An instant-read thermometer inserted into the thickest part should register 145°F (63°C). Avoid overcooking, as this will make the fish dry.
- Rest and Serve: Once cooked, remove the baking sheet from the oven. Let the fish rest for a minute or two. Serve immediately, garnished with fresh chopped parsley (if using) and with fresh lemon wedges on the side for squeezing over the fish just before eating.
Nutrition
- Serving Size: one normal portion
- Calories: 300
- Sodium: 800mg
- Fat: 12g
- Carbohydrates: 3g
- Protein: 40g