SPICY CAJUN GRILLED FISH

SPICY CAJUN GRILLED FISH

Spicy Cajun Grilled Fish is a bold and flavourful dish perfect for seafood lovers looking for a quick yet satisfying meal. This dish features a tender white fish fillet seasoned with aromatic Cajun spices, seared to perfection on the grill or in a pan. A hint of fresh lemon juice enhances the smoky heat, while a drizzle of olive oil ensures a beautifully crispy crust packed with protein and healthy fats. This grilled fish pairs wonderfully with fresh vegetables, rice or a light salad. Whether you’re craving a low-carb meal or a protein-packed dish, this spicy Cajun fish is a must-try. Plus, it’s incredibly quick to prepare, making it an excellent choice for busy weeknights with minimal ingredients and maximum flavour. This Spicy Cajun Grilled Fish delivers restaurant-quality results right from your kitchen.

RECIPE CATEGORY

Lunch, Dinner, Entrée

SERVING SIZE

1 serving

CUISINE

Cajun/Creole, American

PREPARATION/TECHNIQUES

Barbecue/Grill, Pan-Fry, Marinate

OCCASION/HOLIDAY

Summer, Super Bowl, Family Dinner, Picnic, Backyard BBQ, Fall, Potluck

SPECIAL CONSIDERATION/DIETARY CONCERNS

Low Carb, High Protein, Quick and Easy, Healthy, Low Fat, Gluten-Free, Dairy-Free

DISH TYPE

Fish Dish, Seafood Entrée

INGREDIENTS

• 100g white fish fillet (cod or tilapia)

• ½ tsp Cajun seasoning

• ½ tsp olive oil

• ½ tsp lemon juice

FULL NUTRITIONAL INFORMATION

• Calories: 120

• Protein: 22g

• Carbohydrates: 1g

• Fats: 4g

• Fibre: 0g

• Sodium: 180mg

• Sugar: 0g

PREPARATION

• Prepare the fish: Pat the fish fillet dry using a paper towel to remove excess moisture. This helps create a crispy exterior when grilling.

• Season the fillet: Rub the fillet evenly with Cajun seasoning, ensuring all sides are coated. Drizzle with olive oil to lock in moisture and enhance browning.

• Preheat the grill: Heat a grill or grill pan over a medium-high flame. Lightly oil the grates to prevent sticking.

• Grill the fish: Place the fish fillet on the hot grill and cook for 3-4 minutes per side or until the fish is opaque and flakes easily with a fork.

• Add the finishing touch: Once the fish is cooked, drizzle with fresh lemon juice for a bright, citrusy contrast to the spice.

• Serve immediately: Enjoy hot, paired with a side of grilled vegetables, quinoa or a crisp green salad.

PREP TIME

5 minutes

COOKING TIME

8 minutes

TIPS

Here are some tips for the preparation of Spicy Cajun Grilled Fish:

• Choose firm fish: Use firm white fish like cod, tilapia or halibut to hold up well on the grill.

• Let the fish rest: Allow the seasoned fish to sit for 5 minutes before grilling to absorb the flavours.

• Use a fish spatula: A thin, flexible spatula helps flip the fish without breaking it apart.

• Adjust spice level: For extra heat, add a pinch of cayenne pepper or red chilli flakes to the seasoning.

• Check for doneness: The fish is ready when it flakes easily with a fork and reaches an internal temperature of 63°C (145°F).

VARIATIONS

• Garlic Butter Cajun Fish: Add ½ tsp of melted butter and a pinch of garlic powder for a rich, garlicky flavour.

• Herb-Infused Cajun Fish: Sprinkle fresh parsley or thyme over the fish after grilling for a refreshing herbal touch.

• Spicy Blackened Fish: Use a cast-iron skillet instead of a grill for a crispier, blackened crust.

• Cajun Fish Tacos: Flake the grilled fish into soft tortillas and top with coleslaw and avocado for a Cajun-inspired taco.

• Lemon-Pepper Cajun Fish: Replace Cajun seasoning with a mix of lemon zest, black pepper and paprika for a milder flavour.

PREPPING AND STORAGE

• Refrigeration: Store leftover fish in an airtight container in the fridge for up to 2 days. Reheat gently in a pan over low heat.

• Freezing: Wrap the seasoned but uncooked fish fillet in plastic wrap and store it in the freezer for up to 1 month. Thaw in the fridge overnight before grilling.

• Meal Prep: Marinate the fish with Cajun seasoning and olive oil for a few hours in advance for deeper flavour.