Cajun tilapia and carrots
Discover a deliciously flavorful Cajun Tilapia and Carrots recipe! Succulent tilapia fillets paired with tender, buttery carrots seasoned with oregano, salt, and black pepper. A perfect blend of spices and simplicity for a healthy, easy-to-make meal.
- 11 May 2024
- Cook time 25 min
- Prep time 12 min
- 2 Servings
- 7 Ingredients
Cajun tilapia and carrots is a delightful and healthy dish that's perfect for any weeknight dinner. This meal combines the tender, flaky texture of tilapia with the sweetness of roasted carrots, all complemented by the zesty flavors of Cajun seasoning. Not only is it quick and easy to prepare, but it's also packed with nutrients, making it a perfect option for a balanced diet.
Ingredients:
Instructions:
- Preheat your oven to 400°F (200°C). This will ensure it's hot enough to cook both the carrots and tilapia evenly.
- Peel and slice the carrots into uniform pieces to ensure even cooking.
- In a large bowl, toss the carrots with the melted butter, 1 teaspoon of dried oregano (about 1.66g), a dash of salt, and a dash of black pepper.
- Spread the seasoned carrots out in an even layer on a baking sheet lined with parchment paper or lightly greased.
- Place the baking sheet in the preheated oven.
- Roast the carrots for approximately 25-30 minutes, or until they are tender and lightly caramelized. Stir halfway through the cooking time for even roasting.
- While the carrots are roasting, pat the tilapia fillets dry with a paper towel to remove any excess moisture.
- Rub both sides of the tilapia fillets with the remaining dried oregano (about 3.34g).
- Season the tilapia fillets with a dash of salt and black pepper on both sides.
- In a large non-stick skillet, heat the vegetable oil over medium-high heat.
- Once the oil is hot and shimmering, gently place the tilapia fillets in the skillet. Cook for about 3-4 minutes on each side, or until the fish is opaque and flakes easily with a fork.
- Be careful not to overcrowd the skillet; you may need to cook the fillets in batches depending on the size of your skillet.
- Once the tilapia is cooked through, remove it from the skillet and place it on a serving platter.
- Remove the roasted carrots from the oven, ensuring they are tender and flavorful.
- Serve the tilapia fillets alongside the roasted carrots. Optionally, garnish with a sprinkle of fresh herbs or a squeeze of lemon juice for an extra zest.
- Serve your cajun tilapia and carrots immediately while hot. Enjoy this flavorful, healthy, and satisfying meal!
Tips:
- Make sure your tilapia fillets are of even thickness to ensure they cook evenly.
- For extra flavor, marinate the tilapia in the Cajun seasoning for at least 30 minutes before cooking.
- If you prefer a bit more crunch in your carrots, cut them into larger pieces and adjust the roasting time accordingly.
- Feel free to add a squeeze of fresh lemon juice over the fish just before serving for a burst of freshness.
- Pair the dish with a side of quinoa or brown rice for a more substantial meal.
Once you have completed the cooking process, you'll be able to enjoy a delicious and nutritious dish of Cajun tilapia paired with roasted carrots. The combination of flavors and textures will make this recipe a favorite in your household. Whether you're cooking for family or friends, this meal is sure to impress and leave everyone satisfied.
| Nutrition Facts | |
|---|---|
| Serving Size | 550 grams |
| Energy | |
| Calories 380kcal | 15% |
| Protein | |
| Protein 44g | 29% |
| Carbohydrates | |
| Carbohydrates 33g | 9% |
| Fiber 10g | 27% |
| Sugar 16g | 15% |
| Fat | |
| Fat 30g | 37% |
| Saturated 6g | 20% |
| Cholesterol 120mg | - |
| Vitamins | |
| Vitamin A 2730ug | 303% |
| Choline 110mg | 21% |
| Vitamin B1 0.30mg | 25% |
| Vitamin B2 0.32mg | 25% |
| Vitamin B3 11mg | 69% |
| Vitamin B6 0.79mg | 47% |
| Vitamin B9 120ug | 29% |
| Vitamin B12 3.14ug | 131% |
| Vitamin C 18mg | 21% |
| Vitamin E 3.40mg | 23% |
| Vitamin K 60ug | 52% |
| Minerals | |
| Calcium, Ca 170mg | 13% |
| Copper, Cu 0.31mg | 0% |
| Iron, Fe 3.07mg | 28% |
| Magnesium, Mg 100mg | 24% |
| Phosphorus, P 460mg | 36% |
| Potassium, K 1660mg | 49% |
| Selenium, Se 80ug | 152% |
| Sodium, Na 400mg | 27% |
| Zinc, Zn 1.50mg | 14% |
| Water | |
| Water 440g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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