fbpx
Chat with a Dietitian Today... 403-301-4106 | 1-800-268-9487
Live healthFULLY and soulFULLYTM

Breaded Cajun Style Fish Recipe
Print Friendly, PDF & Email

by | Apr 13, 2019

Healthy Recipe by Calgary Nutritionist / Online Dietitian Andrea Holwegner

Adults and kids will love this mild crunchy fish recipe. Serve with a salad, steamed green beans or asparagus for a balanced meal.

Cajun Breaded Fish Recipe

Makes 4 servings

What you need:

400 g fresh or frozen light white fish (such as sole, basa, tilapia, Icelandic cod fillets)
1/2 cup milk
1 cup bread crumbs
2 tsp. Cajun seasoning
Cayenne pepper to taste (optional if you like it hot!)
1 tbsp. fresh parsley (or 1 tsp dried parsley)
Fresh ground pepper to taste
1-4 tbsp. vegetable oil
Fresh Lemon wedges (optional)

How you prepare:

  1.  Pour milk into a shallow dish.
  2. Pour bread crumbs into a separate second shallow dish and add Cajun seasoning, cayenne pepper (optional), parsley and fresh ground pepper.
  3. Heat vegetable oil over medium heat in a non-stick, cast iron or stainless steel saucepan.
  4. Dip both sides of the fish fillet into milk mixture and then into breadcrumb mixture.
  5. Pan-fry fish 3-5 minutes on each side until the bread crumb coating becomes slightly golden coloured and fish flakes easily when cut.
  6. Serve with optional lemon quarters on the side.

Variations:

  •  If your kids like fish fingers prepare this recipe but cut the fish into fingers instead. You can pan fry or alternatively bake on a greased rimmed baking sheet, turning once, for about 15 minutes or until golden color and fish flakes easily when cut.
  • If you like breaded fish and want some variation, try replacing the Cajun seasoning with dried oregano, basil, garlic powder or your other favourite herbs and spices.

Per serving:

275 Calories
30 g Protein
21 g Carbohydrates
7.6 g Fat
1.2 g Fibre

Looking for more healthy eating recipes? Sign up for our weekly newsletter for a healthy recipe of the week (and nutrition articles and videos with a balanced living philosophy to help encourage healthy habits but still save room for your favorites). Our nutrition newsletter is written by the Calgary Nutritionists on our team who each hold a professional Registered Dietitian license to ensure you are getting credible advice.

Click here to sign-up for our free weekly nutrition newsletter: Nutrition Newsletter by our Calgary Dietitian team.

Print Friendly, PDF & Email

Submit a Comment

Your email address will not be published. Required fields are marked *

As seen in

  •  

Success stories

"I am a psychologist in private practice and it is very important to me that my clients have the best care with other health care professionals. For that reason Health Stand Nutrition is my only source for exceptional Dietitians. Andrea and her team provide highly knowledgeable, compassionate, and real world support to my clients who require assistance with food lifestyle. I trust my clients to them and you would be in excellent hands making them part of your health care team."
Adele Fox, Psychologist
“This is the first time I feel satisfied; my cravings have diminished dramatically and I have a whole new relationship with food. I am eating guilt-free for the first time in my life. My energy has also dramatically increased and I feel great!”
Rhonda Jenkins, Nutrition Counseling Client
“The Dieticians at Health Stand Nutrition help you to take action on the science behind eating well by making it practical, understandable, and fun. Their office is cozy and not at all clinical or intimidating. I felt like I was sitting down with a really smart, caring friend who wanted to help me make the best choices for my lifestyle and food preferences. They really are the best in the business.”
Marty Avery, Nutrition Counseling Client
“I have come to think of the program as a one stop shopping excursion for everything one needs to know about creating a joyous relationship with food and our bodies. In a single word, the course has gifted me with freedom from the punishing rigidity of disordered eating, old stories that never were true, and body dysmorphia that did nothing but make me lose sight of a body that has done everything I've asked, despite my careless dismissal of her needs. Now when I look in the mirror I find myself shifting from harsh criticism to gentle gratitude.”
Lynn Haley, Pursuit of Healthiness Online Course Participant
“I spent 3 hours when first diagnosed with type 2 diabetes. I learned more from my Dietitian about food in those 3 hours than I had learned in all the years of my life. I also love the newsletter, there is always something to learn.”
Peter Whitehead, Nutrition Counseling Client
“I didn’t realize how strong my “diet mentality” was, and all the rules I had in my head about food. I was in a cycle of reward/punish/binge/cringe. I booked with your business very reluctantly, on the repeated advice of my doctor, to get my slowly rising cholesterol levels in check. I thought I knew everything about food, and my behaviour with food, but I was definitely re-schooled. My weight is creeping down, I feel good about my diet, exercise, body image, and lifestyle.”
Amy Floyd, Nutrition Counseling Client
“Thanks Andrea for an amazing presentation, I have heard all positive remarks from attendees and the evaluations show the same sentiment. It is really gratifying when a speaker does their “homework” and weaves in our profession’s day to day challenges within their content, you did an awesome job of this! You truly took the “die” out of Dietician! Your information on healthy eating and simplifying how we can work towards this as we are all so busy really hit the mark. Andrea connects very well with her audience; she is energetic, funny, and very approachable.”
Carole Ann LaGrange, Transfusion Medicine Safety Officer

Event Planner for Laboratory Diagnostic Imaging Annual Event

“I am a family physician who sees patients with a myriad of eating concerns – from wanting to know how to plan healthy meals for active families, to weight loss, to eating disorders, and so on. I cannot recommend the Health Stand team highly enough. I have worked with (and been to!) other Dieticians in the past and too often find that they just ask for food logs and make suggestions that are easily obtained online or in books. The Dieticians at Health Stand offer much more than just telling clients what they “should be eating.” In contrast, the team really does more of a counselling practice, and they work hard to help their clients learn more about why their eating habits may be off track and not optimal for them, as well as helping people to effect change at a deep level that, most importantly, is sustainable for lifetime health.”
Dr. Deb Putnam, Family Physician

Nutrition Counseling Client & Referring Physician

“I am a busy mom, with kids in high level sports, working full-time downtown, and running our home acreage outside the City. I now have the knowledge and tools I need to plan for and manage the chaos of meal planning.”
Gillian Gray, Pursuit of Healthiness Online Course Participant
“As a construction company, we select speakers who can relate to our industry and its employees. Andrea’s message was delivered with humor and empathy. She makes people feel as though they can make changes without leaving behind every favorite food. Andrea focused her presentation on healthy eating as a way to keep energy high throughout the day. This message and the way it was delivered resonated with our predominantly male, blue collar culture. I would highly recommend Andrea as a speaker for groups such as ours. She will get your message across without alienating anyone in your audience – which is a huge hurdle when trying to introduce a wellness program in the workplace!”
Stephanie Wood, HR and Safety Manager

Fisher Construction Group, Burlington, WA

“I found my Dietitian warm, funny, and skilled at teaching nutrition concepts without the overwhelm. The general approach of each session was to mix science with emotion, which was exceedingly effective in helping me shift my perspective on food from one of anxiety to one of joy and curiosity.”
Erin Kronstedt, Nutrition Counseling Client
“Excellent presentation! What a refreshing change to have a speaker inspire rather than “lecture” about nutrition. Your captivating stories, tips and overall approach to healthy eating uplifts and puts people at ease. It was great to hear we don’t need to strive to be perfect eaters, and that small changes really can make a difference in how we feel and in our health. Thanks to Andrea, we have solutions to our everyday nutrition challenges that can actually work in real life!”
Tina Tamagi, Human Resources

ARC Resources Ltd.

“Had I not joined this course I would have struggled with no focus, low energy, and mindless eating. Excellent teaching and motivation. This is not just a course, it is a nutrition club with mentorship, support, and connections with other people with similar situations.”
Lorri Lawrence, Pursuit of Healthiness online course participant

Satisfy your curiosity.

Give our Dietitians a call to discuss your nutrition needs...

403-301-4106

1-800-268-9487

 

Send us a private message. We would love to hear from you.

 
 
Copyright © 2023 Health Stand Nutrition Consulting Inc. | All Rights Reserved | Sitemap | Privacy Policy | User Agreement | Website Design by Gogo Telugo

Pin It on Pinterest

Share This