Skillet Cajun Spiced Fish with Tomatoes

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Cajun spices, tomatoes, onions and peppers give any white fish extra pizazz and a little kick. Super easy and quick!

Skillet Cajun Spiced Flounder with Tomatoes
Skillet Cajun Spiced Fish with Tomatoes

Here I used flounder, but you can use any white flaky fish fillet! In the summer when we go fishing and catch black striped bass, this is usually my go-to! More fish recipes you make love, Fish Florentine and Fish Tacos, two of my most popular!

Cajun Spiced Fish

I try to incorporate fish in my diet at least twice a week, to keep it exciting I like to prepare it in different ways. This recipe is perfect for a busy weeknight meal, you can use any white fish such as sole or cod. Serve this with crusty bread, brown rice or quinoa to soak up the delicious sauce.

Variations and Tips

  • Any firm, white boneless fillet would be great, I choose local and ask my fishmonger for the freshest options available. Here I used flounder cod, but halibut, or striped bass would make a great option.
  • When fresh fish is available, wait until the day or day before to buy it before you are going to cook it.
  • If fresh isn’t available, buy frozen instead of previously frozen to control freshness and keep it frozen until you need it.
  • Frozen fish fillets are great to keep on hand in the freezer. You can defrost them overnight in the fridge or pull from from the freezer and put them in an ice bath (in the package if they are individually wrapped or in a sealed Ziploc) for about 30 minutes
  • Swap the fish for scallops or shrimp if you’re not a fan of fish.

Skillet Cajun Spiced Fish with TomatoesSkillet Cajun Spiced Fish with Tomatoes

More Fish Recipes:

Skillet Cajun Spiced Flounder with Tomatoes
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4.68 from 37 votes
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Skillet Cajun Spiced Fish with Tomatoes

0
2
0
SP
206 Cals 33 Protein 10 Carbs 4 Fats
Prep Time: 5 mins
Cook Time: 20 mins
Total Time: 25 mins
Yield: 4 servings
COURSE: Dinner
CUISINE: American
Cajun spices, tomatoes, onions and peppers give any white fish extra pizazz and a little kick. Super easy and quick!

Ingredients

  • 1 tsp olive oil
  • 4 6 ounce pieces white fish fillets (flounder, fluke, tilapia)
  • 3/4 cup onion, chopped
  • 2 cloves garlic, minced
  • 3/4 cup diced green bell pepper
  • 2 1/2 cups tomatoes, chopped
  • 1 tbsp Cajun spice seasoning

Instructions

  • In a deep skillet, cook onion and garlic in olive oil on medium heat for a few minutes until soft.
  • Add tomatoes, peppers and spices, stir and cook until tomatoes are soft, about 2-3 minutes.
  • Lay fish fillets in the sauce, cover and cook on medium-low until fish flakes easily, approx 12-15.
  • To serve, place fish on plate and spoon sauce on top. Serve immediately.

Nutrition

Serving: 1fillet with sauce, Calories: 206kcal, Carbohydrates: 10g, Protein: 33g, Fat: 4g, Sodium: 341mg, Fiber: 2g, Sugar: 0.5g
Blue Smart Points: 0
Green Smart Points: 2
Purple Smart Points: 0
Points +: 5
Keywords: cajun recipes, fish recipes, skillet recipes

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215 comments

  1. Sorry I love all your recipes but this one didn’t work for me at all. 

  2. I made this for a first time for when I had family over. We all absolutely LOVED this dish. This would be a great dish for people that tend to not even like fish. The flavors were amazing! I bought a spicy cajun – and did not think it would have enough flavor so I added it to the fish before putting in pan, but it would not have needed this. We served this over brown rice. The fish just fell apart in the pan before I even got to serve it. DELICIOUS. Thank you!

  3. This is the easiest recipe ever and thr taste is amazing.

    The ingredients were things that I already had on hand and all of the flavors came together so well.

    I’ll be looking for more dishes from your site.

  4. This was soooo good and easy! We used fresh halibut because that’s what was available. Thanks so much for this!

  5. So easy – really, from someone who does not cook. My fiancee and I agreed we would have felt fine spending $30 on this dish from our favorite seafood restaurant.

  6. Love this recipe I used two cans of Rotel with Chile’s. and a sprinkle of cayenne pepper. The market had flounder on sale The last time a used cod but that flounder was to die for I wish I can give it 10 stars. I went back to store to buy more flounder for this recipe but they were sold  out I’ll know next time Thanks for sharing

  7. This recipe was such a hit for dinner tonight! I used tilapia, and sprinkled on about a cup of baby spinach about two minutes before my timer went off. It was so delicious. My family already asked me to make it again. 

  8. Super delicious! We added a few droppers of Tabasco and Worcester sauce and increased the seasonings a little. Costco sells bags of wild caught Chilean Sea Bass which was perfect. Served over grits with smoled gouda cheese. Dinner party worthy for sure. 

  9. I made this tonight. It was very good and easy to make. I will make it again. I made it just like she said but with a yellow bell pepper because that is what I had. 

  10. I really liked this. I used celery and shredded carrots instead of the green peppers and I used blackening seasoning because I couldn’t find my Cajun seasoning. In the last 2 minutes, I threw in some fresh spinach which wilted and became a really lovely addition to the sauce. Served over cous-cous. Mine was made with cod fillets. My 8 year old loved it. Really good meal!

  11. This was interesting. I am not a big fish eater, but I really liked the fish cooked in this way. I wasn’t crazy about all the peppers, but I did like this. Hubby liked the peppers, but wasn’t crazy about the fish. Will probably make again though, but it won’t be a monthly thing.

  12. AMAZING recipie,  this will be on rotation!

  13. I made this last night and we absolutely loved it! I had only two small pieces of cod and so I decided to add in some large shrimp for the last few minutes of cooking. We will definitely put this into our regular rotation. Thank you!

  14. What would serve this with…rice?

  15. Hi Gina,

    Your recipe

    Skillet Cajun Spiced Fish with Tomatoes looks delicious, light and refreshing. Can’t wait to give this a try.

  16. I am looking forward to trying this recipe.
    I was just wondering about using canned tomatoes for this. Would one can of diced tomatoes be enough, drained or not drained?

  17. This is a favorite recipe in our house in the summer, when the tomatoes are plentiful from the garden, but I tried it this week with some of our home-canned diced tomatoes, and we were licking our plates! Any firm white fish seems to work in this recipe, and you cannot beat the points! Quick, easy, and so flavorful!!

  18. Very good simple recipe with a power house of taste.
    Skinny taste did not disappoint with this one.

  19. As a gal with roots deep in Louisiana on both my mother and my father’s side, I can say with authority, this is the real deal!  We would have called it courtbuillion (coo-BE-yawn). Yum!  Home run!  Happy family!

  20. Fabulous,easy to make anyone can make this and it’s great

  21. Made this for supper tonight. My husband, having been raised in Kansas, isn’t a fish lover. But he gave this a thumbs up.

    We used cod. Everything else was just as written.

  22. This is simply a very flavorful, satisfying, healthy meal. I always love the fish dishes that I find here. Unfortunately, flounder is very difficult to find here on the west coast, but I have found that Cod makes a great substitute. I’ll pretty much use any wild caught White fish that I can find. 
    I followed the recipe as written, with a couple extra steps on how I handled the tomatoes. As tomatoes are out of season here right now, and store bought “on the vine” just aren’t as juicy as summer garden tomatoes, I chopped them earlier in the day and sprinkled with salt in hopes they would release more juice throughout the day. Then, after cooking tomatoes, but before adding fish, I used a potato masher and gently pressed down on them a few times to give it a “saucier” texture. Really wonderful dinner, even my toddler loved it. Thank you! 

  23. So good! The Slap Yo Mama seasoning is the best! I threw in a diced jalapeno for an added kick! Thanks for a delicious recipe!

  24. Love this recipe!  Gina is my saver and my favorite go to recipe finder.

    • This was so good. I used fresh wild haddock, made it exactly as directed,and it was perfect. I was a little worried with so few ingredients it would be bland, but the Cajun flavour really stood it. I think I’ll try it with shrimp next time and will definitely be adding it to our regular rotation.

  25. This recipe was delicious exactly as written. Thank you!

  26. This was simple and delicious.  I used old bay instead of cajun seasoning.  

  27. I’ve made this numerous times. Disregard any bad reviews because this is incredibly delicious and simple! It’s my go to when I’m short on time but want something elegant and healthy. 

  28. Made this recipe as written. Loved it! Served with a 1/2 cup side of Bob Evans garlic mashed potatoes.
    Very filling and absolutely delicious!

  29. I love your recipes so much!❤. I made this one but added some mushrooms,fresh basil,parsley and shrimp too. It’s so wonderful easy and healthy.

  30. This was awful!  Bland and tasteless.   Many of the dishes I have made from Skinnytaste.com are excellent.  This was a dud!

  31. This is delicious! I’ve made it twice now first time either the spicy seasoning which my hubby and I loved but my son doesn’t really do spicy. I made it again with the same seasoning (w/cayenne pepper and crushed red pepper omitted) andnitnwas amazing also! I used Flounder and served over white rice! Great the next day for lunch too! Thanks for the great recipe!  ??

  32. This recipe is a hit at our house. I’m looking forward to making it again when tomatoes are in season!

  33. way to spicy for our family but otherwise we enjoyed it

  34. Pingback: Weekly Menu | March 26 – Mila's Milieu

  35. Pingback: Skinnytaste Meal Plan (March 26-April 1) - Florida News

  36. Made this last night and it was pretty good. Didn’t quite turn out like in the pictures but it was still good.

  37. Not a single one of my comments allowed just because I said I thought this recipe was horrible? No negative feedback allowed, ay? Only positive? Nice way to trick people into making this crap.

  38. This is amazing! I have made it twice in the last two weeks, once with flounder and once with tilapia. The meal came out perfect both times! I will definitely be making this again. Thank you for your delicious recipes!

  39. Outstanding recipe! Used basa filets, cherry tomatoes in a can and seasoned fish with salt and pepper before putting in pan. I’m doimg weight watchers so this 0 pt dinner is wonderful. Thank you!!

  40. This has quickly become one of my favorite Skinnytaste recipes. So simple and so delicious! I’ve had it twice this week – once with rice and one with mashed potatoes (Really. Try it.) I want to put that sauce on everything LOL Thanks for another winner, Gina!

  41. Pingback: 12 Ways to Make Food Taste Better and Change How You Cook!

  42. Made it for dinner tonight. A bit too spicy for me but I will make it again with less Cajun spices. It’s still a really good dish. 

  43. I made this tonight with Sole over Israeli Cous-Cous and it was a HUGE hit! It’s super easy and bursts with flavor. This will definitely be added as a regular dish in our house. Thanks, Gina!

  44. I am so in love with this recipe!  Made it exactly as written but used cod filets.  I served it over whole grain rice.  My Cajun seasoning was salt free and it was perfect…spicy and perfect!  This is totally a keeper recipe and a go to for company.  I took a picture of my dinner and sent it to my son who said it looked gourmet!  I cook for just myself and I thought about cutting the recipe in half and I am so glad I did not…I am so looking forward to such tomorrow.  The portion is very generous as well in this recipe!

  45. Made this for dinner tonight. Added chicken broth and capers. It as delicious. Husband loved it. Defintely making this again.

  46. This is one of our family’s favorite dish. I added some shrimp to it and everyone loves it. Thank you Gina for all of your recipes that you share…. I have lost over 30 lbs since Jan of this year and I know it’s because I have been following weight watchers, exercising and using your recipes that have the smart points already calculated. ????????????

  47. This recipe is a winner! Quick, tasty, & healthy!

  48. Just found your blog and had to say your recipes are amazing!  Tried this one last night and was blown away by how quick, easy and delicious it was.  I used tinned tomatoes as I didn’t have fresh, substituted pepper for courgette and made my own Cajun spice (thanks Google) as we don’t seem to really get these pre-packaged spice mixes so much in the UK.  I also added a little white wine as I was worried about the sauce sticking to the pan but I should have had faith, there was plenty of liquid by the end due to keeping the steam in with the lidded pan.  I always worry about tomatoey sauces with fish or chicken as I think they can be a bit bland but my goodness the smokey flavour fulness of this was incredible!  The fish was perfectly cooked and not dry at all.  And it was SO EASY that I even had time to do the (extremely minimal) washing up whilst making it, which is saying something when it is ready so quickly!  (The last bit made my husband very happy, as well as having a tasty dinner…)  We’re not slimming but trying to be a bit healthier and your recipes make this so easy and enjoyable.  Huge thanks.

  49. Made this tonight and loved it!  Mine wasn’t as saucy as yours though – I just chopped up 2 large vine ripe tomatoes – what kind of tomatoes did you use?

  50. This stuff is wonderful. My husband is very picky so I use a big can of crushed tomatoes and onion powder. We put this over brown rice. He eats this for lunch too. Since he’s been eating this for lunch he lost 10 lbs in a week.

  51. I made this tonight with tilapia and added some baby spinach!

  52. LOVE your recipes! They're so simple, and so good! For this one, I substituted frozen Swai filets and just increased the cooking time by a few minutes, and served over rice with a side of asparagus.

    • I sid the same!! Absolutely amazing!!!

      • GINA,
        I made this tonight and I don’t care for fish and used flounder and it was reallly good.  Served it with rice. Thanks for the great recipes. 

  53. Instead of rice, I used spiralized zucchini. Once the fish is done, take it out and put it on a plate while you toss your spiralized zucchini (about 3 zucchinis) in the sauce to cook it for 1-2 minutes. Delicious, and healthy!

  54. Used a can of tomatoes with diced green chilis instead of the fresh tomatoes and green pepper. Gave it a nice kick for my family which likes food a little spicy and made prep time close to zero.

  55. This is my husband's new favorite meal!!

  56. Incredibly tasty! Not too spicy for the kids, but quite flavorful!

  57. Made this last night and my picky eater loved it, even after working a long day. It really gave our fish night some "pop." Thanks for livening up our lent!

  58. Made this for dinner tonight and added a pear to the ingredients. We are not fish lovers but this was delicious. Thanks for the great work!

  59. I love your recipes. Yes, I agree pasta with this but only on P4. Keep them coming. 🙂

  60. I was going to make flounder using bread crumbs tonight but was out of them, I looked online for a different way to cook it and came across this recipe. Thank you, Thank you! I used a can of fire roasted tomatoes, and it was perfect just enough heat. Love it, thank you for posting look forward to trying some more of your recipes. 🙂

  61. Wow i can add pasta into this

  62. I can't wait to to make this. I am adding some celery (to make the Creole Trinity) and some okra. Okay, maybe I am making a fish gumbo without the roux. I know it's going to taste great because everything you make tastes good.

  63. Making this tonight for the kids, husband and I. The sauce tastes great so far….just added Tilapia. I didn't have many tomatoes so I added a can of rotel…and it spiced it up a bit too. I sprinkled a little more Cajun seasoning and paprika on top. Serving with roasted potatoes and cauliflour. Cant wait to try!

  64. I am not a big fish eater. That being said,I LOVED this dish!!!!!!!! It was delicious, and so easy. I did use tilapia because I couldn't find flounder, and I also added an extra dash of the Cajun spice because we love spicy. Thanks so much Gina!

  65. Hi Gina,
    I love the idea of this recipe, but my husband and daughter don't like anything remotely spicy (and I LOVE cajun seasoning!!). Could you recommend another spice that might complement this dish? I know it totally changes it, but I just can't think of something off hand to substitute. Thanks!

  66. Gina, how long do you think this recipe will stay fresh in the refrigerator? I like to cook ahead for the week.

  67. HI Gina,
    I made this recipe tonight, made the Cajun spice as you had posted it I made your recipe for cauliflower4 rice as we wanted our points for a glass of wine., it was a huge success. My daughter has just started to eat fish thanks to your recipes We are both WW members me 112 lb she 50 lb all thanks to your delicious recipes.,

  68. I tried this recipe but used carrots instead of bell peppers and the result was delicious! Thank you for the recipe!

  69. This was so great, thank you! I always have tilapia in the freezer but I never know what to do with it (I'm not a big fish lover but I know that I should eat more of it). Even though the ingredients list was short, this was super-yummy and will become a regular weeknight meal for us. Yay!!

  70. I came across this recipe a few days ago and decided to make it. I used talapia because I had it and add Ro-tel as well. This was AMAZING….seriously amazing! Also, it took me only about 20 minutes to make. It tasted like something from a restaurant!

  71. Gina I literally just finish making this with Talipia , So easy , so delicious, you are a God-sent. Thank you thank you !

  72. Delicious! I added mushrooms and used garlic pwder instead of whole garlic.

  73. Thankyou always for the awesome healthy recipes. This was so easy and yummy. I will be making again. Thanks !!

  74. I made this for dinner this evening & have to tell you that over quinoa it is absolutely amazing! My neighbor smelled it when she stopped by, tasted it & begged me for the recipe. I have shared it on Facebook & on Pinterest and my friends are thanking me! I wish I could send you the photo of how it was presented to my husband. He loves is & asked for 3rds. Thank you for all you do!

  75. Another hubby approved SkinnyTaste recipe! We like a lot of spice, so I added extra cajun spices, and it was delicious!

  76. Made this with the following adjustments:
    Used Tilapia
    Added some cremini mushrooms which were about to expire
    used canned no salt diced tomatoes

    This turned out very well, but found ourselves missing the salt. Still, having leftovers for lunch, and not a bit sorry.

  77. I just tried this recipe and it didn't taste good at all. I followed the recipe to the T and the flounder had absolutely no flavor. What did I miss? The reviews are all so positive. :/

  78. Made this tonight, delicious!

  79. Oh my yum! Very good, and I don't even like fish! I made a little bit of brown rice and mixed them together on my plate. I loved it. Thanks again for another great recipe. You are making me love cooking! 🙂

  80. I made this tonight and it was SO good and easy!!! I used Tilapia and cherry tomatoes because that's all I had on hand. I made roasted veggies as a side.

  81. Another keeper! Could not believe how easy and how flavorful this was with just a few ingredients. I can see making this with any type of fish or even shrimp. I added a little more of the cajun seasoning to the top of the fish before it went in the pot. Served it with brown rice/quinoa which was perfect to soak up all the broth!

  82. Huge hit with my family of all boys! We used Tilapia and canned chopped tomatoes, made no difference – still excellent! My husband always says "I could eat a whole bowl of just the sauce." Thank you!!!

  83. Gina,
    I made this about a year ago and it was a hit! Super easy and oh so good. The best part is I asked my husband today what he wanted for dinner and he said fish. Ok, great I thought. Then he said, "Oooohhh can you make that spicy one with the tomatoes you haven't made in a while!!" Way to go Gina!!

  84. So yummy!! I used Red Snapper, and it was the first time we've ever had Snapper. Turned out great, served it over rice.

  85. Absolutely love your recipes! Made this one the other night and it was a huge hit – my boyfriend even asked if we had enough for leftovers 🙂 It was pretty intense (Cajun-spice wise), so I think next time I might not use as much. My fish also cooked a lot quicker than the recipe, but it was delicious. Threw it over some egg noodles for lunch the next day – yum.

  86. would it be possible to make this with salmon instead?

  87. We loved this! We used mahi mahi and canned fire roasted tomatoes because we had those on hand. So good! Thanks, Gina!

  88. I found this recipe a while back when looking for something to do with the flounder that has been in my freezer for eons! I haven't been able to get around to it until today. It looks delicious and I can't wait to make it. I am going to super easy route. I just purchased some pico de gallo which includes onion, jalepeno pepper, cilantro, and tomato. Everything is already chopped and ready to go! I just have to mince the garlic and throw it in. Can't wait~

  89. I made this today with a few changes and it was delicious! I sautéed the onions and bell peppers in butter and added some white wine. I also added some tomato sauce and a little bit of stock so that it had more sauce.

  90. I made this for dinner tonight. Yum!!!

  91. Any ideas on what to serve as a side?

  92. Made this dish tonight and it was a huge hit. Will make it more often. Thanks for all the great ideas from everyone. Love your site so much I have passed the word to just about everyone I know.

  93. Thank you for sharing. This is exactly the type of recipe I was looking for.

  94. can i use canned tomatoes?

  95. I made this last night for a quick meal and it was SO good. I love that it's in 1 pot and the tomato & cajun flavors were so yummy together…

    I subbed red & yellow peppers for celery (hubbie hates celery), and used a can of tuttorosso crushed tomatoes instead of fresh. I used cod, which pretty much flaked apart and became a stew. I took the fish out and reduced the tomato sauce mixture down to thicken it up a little bit. I also added some cumin & served over rice pilaf. I liked these changes and I would do it exactly the same next time! Yum!

  96. We had this for dinner last night and all I can say is……YUM YUM YUM!!! I used two cans of the Fire Roasted Tomatoes in place of the fresh. Dover Sole as that is what I had on hand. Otherwise the rest of the recipe stayed the same. Super easy and great tasting. This recipe is a keeper!!

  97. This was outstanding! I was seriously skeptical that I would like "poached" flounder since I'm usually pretty picky and want my fish pan-seared. I was tempted to pan sear first and then add to this recipe, but decided to follow as stated. WONDERFUL! My husband was equally a "poach snob" and was shocked at how nicely this was cooked and how flavorful it was. I used some fresh tomatoes and 1 can of sweet onion diced tomatoes. I doubled the garlic and the cajun seasoning (we like food with a kick!). My 6 and 8 year old, as well as hubby and I, all LOVED this. Served over jasmine rice with a side of garlic sautéed spinach. Thank you for another winner Gina!

  98. I tried this recipe with tilapia and it was absolutely great! I think the cajun seasoning is what made the difference and it was not bland at all. This is a "must do" again on my list….

  99. I tried making half of this recipe and it turns out dry… not saucy at all. Should I be adding water at some point?

  100. This is good enough for company. I made with canned tomatoes, red bell pepper, and fresh basil and Italian spices (because I didn't have cajun spices. It was seriously delicious!

  101. I featured your recipe on my series 100 recipes from 100 blogs. It was delicious!! http://www.theforeigndomestic.com/2012/06/from-your-kitchen-to-mine-recipes-66-70.html

  102. We catch dorado (mahi mahi) off the coast of Mexico so I'm always looking for new recipes. For recipes like this I butterfly (cut through)the rather thick fillets.

  103. I made it tonite and it was easy and quick not to mention very tasty. I used Tilapia, served over rice. I know I will be making this again and again. Thanks for sharing.

  104. This is honestly the best tasting mild fish recipe I have ever made!! I can even say its better than 99% of the fish I have had at restaurants!! I used tilapia and tomatoes that were perfectly ripe and juicy. Added some black pepper and old bay seasoning on top of the fish after I set it in the skillet. A five star meal in 15 minutes 🙂

  105. I just made this with tilapia last night and served it over spaghetti squash. It's a winner and definitely in my permanent rotation (along with many of your recipes!)

  106. I made this this evening, and it was excellent. I used a few swai fillets, as it was what I had on hand, and tossed in a handful of shrimp to compensate for the fillets I was missing. It ended up coming out like a gumbo! Yum! Also, for the people looking for cajun seasoning, a good ready made option is one of the McCormick Gourmet packets. I believe it's called creole jambalaya, or something similar.

  107. Made this today using tilapia, loved it! Whenever I eat fish it tends to be fried, thanks to my southern mom. But since I've been eating much healthier & losing weight, your recipes help me think outside the soul food box, lol! This was a nice & tasty way to enjoy fish, plus quick to make.

  108. The dish was great!! Thanks!!

  109. This was a great dish!!! Really enjoyed it!!!

  110. A quick and tasty dinner. It passed the "Bill" test!
    Thanks Gina! Love your recipes!

  111. Made this for dinner tonight and it was DELICIOUS!!! My husband and I are big fans of white fish, but we usually eat it fried (I know…bad) or pan seared. We both thought it was perfect! I served it over a bed of brown rice with a side of steamed squash. YUMMY!!! That's 2 skinnytaste recipes in one day…#imafan

    Gina, you are AWESOME!!! Thanks for all of the wonderful recipes 🙂

  112. Made this tonight and it was great! Served with brown rice and a small side salad. Perfect portions : )

  113. I favorited this recipe a few weeks ago. I finally made it last night, using flounder fillets. It came out amazing. Lots of flavor! My boyfriend was raving on and on about it. Will def add it to the regular rotation. Every recipe of yours that I've made so far has come out exactly as you post. So thank you, Gina!

  114. This dish is delicious. Followed exactly as intstructed with fresh tomatoes but just like Beth i've used less fish but same amounts on everything else- more sauce for the brown rice we had it with. Great, great!! Thank you Gina!

  115. We had this tonight with tilapia and loved it. I used only two fillets since there are only two of us but didn't reduce the cajun seasoning, so it was very, very spicy. I might use a bit less next time. Also, I used canned petite cut tomatoes and that worked just fine. I've added this to my regular recipe notebook. Thanks, Gina!

  116. This is one of the best recipes of all time for me. I woke up thinking about eating the left overs for breakfast. Even my very picky 12 year old daughter enjoyed this dish with a side of dirty rice. I also think it would a wonderful Mediterranean dish if you substituted the cajun spice with harissa, add garbanzo beans and served over couscous

  117. I made this with tilapia and served with jasmine rice. It was amazing! Will be making this again and again! Thanks for the recipe!

  118. Great!

  119. Made this with fresh salt water trout…it was wonderful! I added just a little bit of broth to make more of a sauce for serving over rice.
    Will make again.

  120. Oh wow! This looks delicious!! Do you mind if I feature you in my new series 100 recipes from 100 blogs? For the next 50 recipes, I’m focusing on healthier options. You can read more about it here: http://www.theforeigndomestic.com/2012/01/from-your-kitchen-to-mine-100-recipes.html

  121. I made this last night, and it was delicious! I made the sauce a little "saucier" by adding a little bit of chicken broth (helpful for deglazing the skillet) and a tablespoon of tomato paste to thicken it up. Served it with a tasty wild rice blend. Great recipe and so easy to make!

  122. What would be a good side dish/complement to this? Rice? Some sort of pasta?

  123. I made this tonight… it was wonderful. I have never made fish like this before, so I was a little hesitant, but after reading the comments, I really wanted to give it a try. I used Alaskan cod because that is what was on sale. I also used canned tomatoes and skipped the green peppers because we are not fans. My husband and I both loved it and will definitely make it again. Thanks for the GREAT recipes!!!!!

  124. I made this last night and it was a hit! No left overs while i was feeding 2 grown men who had just got home from training brazilian jiu jitsu, they scarfed it down and asked for more.

    I did what others suggested which was add a can of fire roasted tomatoes in addition to the fresh ones. I also omitted the green pepper, i was having grilled peppers and zucchini as my side dish so i didn't want to put them in here too. All in all, great meal, def will make again!

  125. Gina- I made this dish even easier on the grill last night!! To a heavy duty aluminum foil "tray"
    I added sprinkle of olive oil then added flounder, another light sprinkle of olive oil then minced garlic,salt, cajun seasoning, chopped vidalia onions, fresh squeezed lemon juice and topped with sliced tomatoes and leftover lemon slices. Cover this with heavy duty aluminum foil and poke some holes in top and place on top of grill for about 12 minutes- SUPERB!!!!!

  126. This dish was fantabulous! I made quinoa to soak up all the juice from the sauce. Mmmm…so good!

  127. just made these tonight. mission accomplished! thank you for the recipe.

  128. This was so delicious and EASY!!! Thank you Gina!!! <3

  129. Thank you so much for this website. I'm off the crane. Wheelbarrow isn't big enough. Getting back to skinny me!

  130. Gina– This dish is AWESOME! So much flavor but not overpowering. I added just a dash of white cooking wine for more sauce and served over angel hair pasta. To-Die-For. I love your site– have cooked several dishes and never been disappointed. Had the stuffed shells last night. Now I'm back to decide what's on the menu tonight. Thanks again!

  131. Also count me as a fan, I now have made several of your meals, including this one. VERY tasty. I used Dover Sole for the fish. On weight watchers and looking for tasty food with decent portions. Thank you so much!

  132. The recipe for the Flounder is awesome I used canned tomatoes 1 small can of diced and 1 can of the basil flavored ones and it was fantastic my husband also loved it

  133. Made this with fresh codfish and served with brown rice – whole family loved it. Had to hold the dinner so premade the vegies/spices. Reheated and added fish so super quick.
    With frozen fish and canned tomatoes this will be a great stand-by pantry meal. Thanks for making my life easier.

  134. I just recently found your site and my husbandnlovesmthe recipes we have tried from your site. One of the best things that has come from finding your site is that he's more willing to cook things, since a lot of your recipes appeal to him and don't make cooking sound so scary! He made this dish over the weekend and it was fabulous!

  135. I made this for dinner tonight, it was seriously delicious. I served it in a bowl over brown rice & sautéed spinach and stirred it all up so it was like a stew. The only thing that could have improved this dish is the addition of andouille sausage, but then it wouldn't be quite as skinny, sadly!

  136. I just made this and used no salt canned tomatoes and added a bit of water, about 1/3 cup. This was very tasty and so easy to make. Thanks!

  137. My husband has recently joined me in Weight Watchers and he is a very picky eater! Kudos on this recipe! He and I both thought it was delicious and so flavorful!

  138. I made this recipe last night. The taste was great; however, the tomatoes did not produce enough juice. In the future I would add some chicken or vegetable broth to the mix.

  139. Gina,
    I made this tonight with sole, shrimp and added a bit of shrimp boil seasoning. It was so good. Thank you!

  140. Gina, this is cajun comfort food at its finest. It's called Sauce Piquante, and down in the bayou, we make it with any kind of seafood or chicken, some even make it with alligator meat. You just can't beat southern cajun food… great job. – Juli

  141. I made this for dinner tonight, and oh my goodness–it was amazing!! I will definitely make this again! And I especially love the fact that fresh tomatoes were used instead of canned ones, which are high in sodium. Thanks again, Gina!

    ~Teresa~

  142. I cooked this tonight and it was really good! I didn't have enough fresh tomatoes so I used a large can of whole tomatoes and simply chopped them. I also added one cup of chicken broth so it would be extra juicy and because I cooked six pieces of fish instead of four. I served with quinoa and couscous. Both were yummy! I have had a bag of Tilapia in my freezer and was so happy to try this recipe! Thanks

    www.thejoyofeverydaycooking.blogspot.com

  143. Does the calorie count include the quinoa?

  144. Also a huge fan great, healthy and easy recipes! I loved this recipe, was my first time cooking fish and it turned out great! I used frozen pollock and canned tomatoes and it tasted amazing. It did make the sauce a bit runny, so compensated by cooking without the lid until it reduced a bit. i added half a teaspoon on dried parsley and 1/4 of a teaspoon red pepper flakes (we like spicy) It was perfect with quinoa.

    Love everything I have made so far, it's nice to have healthy recipes that are simple and don't have so many complicated ingredients!

  145. This was amazing! I used tilapia, two cans of fire roasted tomatoes, and added some crushed red pepper for a little more heat. Paired it with some brown rice and it was gone pretty quick. YUM!

  146. I made this tonight with chicken breasts and no peppers and wow this is good! I am surprised it's only 355 calories (including my brown rice)…awesome dinner idea!

  147. I have been coming to this site now for about 6 months. I have never been disappointed with any recipe you have posted. I have told family and friends to try your recipes. This dish is no exception. Very delicious.We made a special trip to Whole Foods for tomatoes, peppers, and fresh tilapia.

  148. I made this today and it was amazing!

  149. We made this last night. It was one of the best fish dishes we've ever had!! My boyfriend LOVES fish, and he was working hard on yardwork all day so I wanted to make him a treat. I used a red pepper instead of a green, a can of fire roasted diced tomatoes and two fresh tomatoes, and cod instead of flounder. Served it with herb rice and your roasted parmasean green beans and lemon juice. AMAZING!

  150. Made this tonight for my family, however, husband got called out of town to work, oldest son went to his respective home earlier and youngest son got off work and went to his respective home as well! I absolutely loved it. NEVER thought I would love fish so much and NOT fried was even better. I will be making this A LOT!!

  151. I made this Friday and was AWESOME!!!!! Very easy and delicious!!!!!

  152. Hi Gina – great recipes! I'm trying to click on the link for the spinach lasagna roll ups and the link isn't correct I don't think from the casserole recipe page. It keeps just bringing me to blogger.com to sign up for a blog – can you let me know how I can get the recipe for it? thanks!

  153. Tried this last night for dinner with some catfish that had been taking up space in the freezer for way too long….I have never tried catfish before and I was surprised by its almost smokey taste (rather like English Smokey Bacon Crisps.

    Anyway it went down very well, and the teeny bit that was left over will be my lunch today.

    Thanks for that – great recipe

    Lou 🙂

  154. Hi Gina,
    I made this yesterday for dinner and it was very good (and easy). Samson the cat gives it his paws up too but I think the flounder was a tad spicy for him as he kept licking his "lips".
    🙂
    Please keep up the good works, I'm fairly new to your web site/blog and I'm loving it!
    Don

  155. Made this tonight and it was a HIT! Thanks so much Gina!

  156. I made this tonight with tilapia filets and served it over bulgar. It was good, but my cajun spice mix wasn't as flavorful as I hoped it would be. Next time I will try the homemade version that someone posted above. I love your website, I've tried 4 of your recipes this week! We're watching calories in our house, so it's great to get some new ideas for low-cal dinners. I made your peanut chicken and noodles recipe for my husband who has yet to like any peanut chicken dish I've ever tried. Well, yours was a winner! He loved it!

  157. Looking forward to trying this! I am glad to find a flavorful recipe for talapia as it always tastes kinda bland to me. Can't wait to make. Thanks for reposting some of your older recipes. Oh btw, my family LOVES the Swedish meatballs. My favorite thing about it? It says it makes 22 and it makes 22!! A real pet peeve for me- making a recipe that says it's 6 servings for 6 PP and then it actually only makes 4! So annoying! Share your website with many of my members at WW. Thanks!

  158. Just finished having this for dinner. I served it a red quinoa&brown rice combo that I found in the freezer case(cooks in a few minutes) it was great! Gina you are the best. I love the photos because sometimes when I cook things I wonder is it supposed to look like that? So it's great to have the pictures as a guide that I'm not doing anything wrong. Thanks again for a wonderful website.

  159. I made this tonight for dinner, it was delicious! My family loved it! This recipe is a keeper. Thank you.

  160. Could you recommend a milder seasoning to make this kid friendly? Thanks, can't wait to make this, it looks soooo good!

  161. Hope you all enjoy!

  162. Yum! This really looks good. I enjoy your recipes.

  163. When this photo popped up in my email, I wanted to dive right in! On my list for next Friday!

  164. How did I miss this recipe from before? (It says it's a repost). I have all the ingredients (well, I have tilapia)! WOO HOO! (we're doing the 17 day diet currently and have been looking on your site for recipes that will work because your recipes are the best!)

    THIS WILL WORK!! 🙂 Pinning it!

  165. Oh my! That looks delish. My husband wants to eat more fish, but desn't like "fishy" fish. I think that this recipe would be perfect. Like the other fan, I'll leave out the bell pepper, because he doesn't care for it. Thanks for a great recipe! Have a wonderful weekend.

  166. Ok I've never cooked fish before..could someone help me? I really don't know what to look for when buying fish?

    • I stay away from fish on sale, I buy it frozen or fresh from the fish market. It shouldn't smell fishy.

  167. I'm on a special diet, and your meals are great because with most any of them, I can figure out a way to substitute ingredients to get a similar outcome. I'm really getting bored with my fish dishes, so I'm looking forward to trying this one. Thanks so much, and keep 'em coming!

  168. This sounds good…but my kids don't like fish. Can it be done with chicken breast? How long would you say they would need to cook if they were boneless?

    • Sure, but careful not to overcook the chicken so it doesn't get rubbery. 14-15 min for a whole breast.

  169. So yummy! I'm always looking for a good fish recipe! Yum!

  170. This is basically a traditional fish court bullion recipe based in traditional French cuisine. Very popular in Creole cuisine using catfish and served with rice.

  171. I made this tonight and it was tasty plus healthy. I also made the "fat Tuesday" chicken recipe and used the Cajun spice recipe that a fellow follower had posted within the comments of that recipe. Simply delicious!

  172. This looks so simple and tasty!!

  173. Could we make this with chicken? If so, would that affect the points at all? I'm guessing no, since one serving of chicken breast is 4 points.. but could it be cooked the same way as the fish?

    • Sure, you would be poaching it, a full breast takes about 14-15 minutes. Careful not to over-cook it.

    • Hmmm…maybe I'd just make the sauce and grill the chicken separately and then just pour it over the top. I'll let you know how it comes out!

  174. I'm just wondering what spices are contained in a Cajun spice seasoning? I fear I will will have to make my own. Thanks!

    • I googled and found this from all recipes:

      2 teaspoons salt
      2 teaspoons garlic powder
      2 1/2 teaspoons paprika
      1 teaspoon ground black pepper
      1 teaspoon onion powder
      1 teaspoon cayenne pepper
      1 1/4 teaspoons dried oregano
      1 1/4 teaspoons dried thyme
      1/2 teaspoon red pepper flakes (optional)

    • yeah – I was going to buy some but looks like I can make it from scratch – I ahve everything listed above.

  175. Gina, would this work with canned chopped tomatoes?

  176. Funny – I had just tagged this from the recipe archives to make for fish Friday. I have mahi mahi at home and was going to use that – it's a little thicker than flounder so I hope it will work OK. Looks simple and yummy.

  177. Wow, that look so pretty and delicious!!!

  178. gina, what did you sprinkle on top? parsley? cilantro? looks great, thanks!

  179. You are a mind reader! I had fish with no ideas but now I have a yummy dinner!!

  180. Hi Gina! This looks so good!
    I'm wondering if it would still be tasty if I used carrots instead of bell pepper?
    Thanks!

  181. This sounds and looks amazing!

  182. Our local grocer was out of flounder. So I tried tilapia w/ this and it was delicious! Will definitely make it again!

  183. Hi Gina! I love flounder. This sounds easy and light. I’ll be making it tonight!

    thanks for the reminder that I should eat more fish!

  184. That sounds good, I’ll have to try that next time I make it. I love easy recipes!

  185. Hi Gina! I’m glad I found your site. I’m a weight watcher (lately off the wagon.) I also like to make this dish with sauteed fennel and onions. I’ll try your recipe this week. It’s great because it tastes good and it’s so dang easy!