Skillet Cajun Spiced Flounder with Tomatoes

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

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 tilapia. Serve this with brown rice or quinoa to soak up the delicious sauce.

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Skillet Cajun Spiced Flounder with Tomatoes

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 oz) pieces flounder fillets (or any white fish such as 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

Directions:

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

Nutrition Information

Yield: 4 servings, Serving Size: 1 fillet

  • Amount Per Serving:
  • Freestyle Points: 0
  • Points +: 5
  • Calories: 206 calories
  • Total Fat: 4g
  • Saturated Fat: g
  • Cholesterol: mg
  • Sodium: 341mg
  • Carbohydrates: 10g
  • Fiber: 2g
  • Sugar: 0.5g
  • Protein: 33g
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Note: This recipe was re-posted from the archives for Lent, for your convenience I have labeled all my Lent-friendly Recipes.