Baked Cajun Tilapia and Rice

"How to make a healthy and tasty Baked Cajun Tilapia and Rice dinner in under 30 minutes"

This Baked Cajun Tilapia and Rice recipe is a burst of flavors that will leave your taste buds craving for more. Tender tilapia fillets seasoned with Cajun spices, then baked to perfection alongside fluffy rice, all in one dish. With just a few simple steps, you can have a wholesome and satisfying meal on your table in no time. This recipe is perfect for those who want a delicious and easy-to-make seafood dinner that will impress your family and friends.

Preparing time          : 15 minutes

Cooking time              : 30 minutes

Total time                    : 45 minutes

Yield                             : 4 servings

 

Ingredients for making Baked Cajun Tilapia and Rice:

• 4 tilapia fillets
• 1 tablespoon of olive oil
• 1 tablespoon of Cajun seasoning
• 1 teaspoon of garlic powder
• 1 teaspoon of onion powder
• 1/2 teaspoon of paprika
• 1/2 teaspoon of salt
• 1/4 teaspoon of black pepper
• 1 cup of long-grain white rice
• 2 cups of chicken broth
• 1/2 cup of diced onion
• 1/2 cup of diced green pepper
• 1/2 cup of diced red pepper
• 1 tablespoon of minced garlic
• 2 tablespoons of chopped fresh parsley
• Lemon wedges, for serving

Step-by-Step Instructions for making Baked Cajun Tilapia and Rice:

Step 01: Preheat your oven to 375°F (190°C).

Step 02: In a small bowl, mix together Cajun seasoning, garlic powder, onion powder, paprika, salt, and black pepper.

Step 03: Brush each tilapia fillet with olive oil and sprinkle both sides with the Cajun seasoning mixture.

Step 04: In a large baking dish, spread the rice out in an even layer. Pour the chicken broth over the rice.

Step 05: Place the seasoned tilapia fillets on top of the rice.

Step 06: Add the diced onions, green peppers, red peppers, and minced garlic to the baking dish.

Step 07: Cover the dish with foil and bake in the preheated oven for 25-30 minutes, or until the rice is cooked and the tilapia flakes easily with a fork.

Step 08: Sprinkle chopped parsley over the top of the dish.

Step 09: Serve with lemon wedges on the side for squeezing over the fish and rice.

Enjoy your delicious Baked Cajun Tilapia and Rice!

 

Nutrition’s

The nutrition information for Baked Cajun Tilapia and Rice can vary based on the specific ingredients used and serving size. However, here is an approximate breakdown of the nutrition information per serving (assuming 4 servings):

• Calories: 422
• Total fat: 7g
• Saturated fat: 1g
• Cholesterol: 85mg
• Sodium: 1036mg
• Total carbohydrate: 54g
• Dietary fiber: 2g
• Total sugars: 2g
• Protein: 35g

This recipe is a good source of protein and dietary fiber. However, it is also relatively high in sodium, so you may want to adjust the amount of salt used in the recipe or consider using a low-sodium chicken broth.

 

How to serve this Baked Cajun Tilapia and Rice Recipe:

Baked Cajun Tilapia and Rice is a versatile dish that can be served with a variety of sides and accompaniments. Here are some serving ideas to help you enjoy this delicious recipe:

1. Side salad: Serve the Baked Cajun Tilapia and Rice with a side salad of mixed greens, tomatoes, cucumber, and avocado. Drizzle with a light vinaigrette dressing for a refreshing and nutritious meal.

2. Roasted vegetables: Roast some seasonal vegetables, such as asparagus, zucchini, or broccoli, to serve alongside the tilapia and rice. Season the vegetables with Cajun spices for an extra kick of flavor.

3. Garlic bread: Whip up a quick batch of garlic bread to serve on the side. Simply slice a baguette, brush with garlic butter, and toast in the oven until golden brown.

4. Corn on the cob: Grill or boil some fresh corn on the cob and serve it alongside the Baked Cajun Tilapia and Rice. Top the corn with a pat of butter and a sprinkle of Cajun seasoning for extra flavor.

5. Sautéed greens: Sauté some leafy greens, such as spinach, kale, or Swiss chard, in olive oil and garlic. Season with salt and pepper to taste and serve as a side dish.

6. Steamed vegetables: Steam some broccoli, cauliflower, or carrots to serve alongside the Baked Cajun Tilapia and Rice. Season with salt and pepper or a squeeze of lemon juice for added flavor.

These serving ideas are just a few suggestions to help you enjoy the delicious Baked Cajun Tilapia and Rice recipe. Feel free to experiment with your own favorite sides and accompaniments to create a complete and satisfying meal.

 

Tips and Tricks for Baked Cajun Tilapia and Rice:

Here are some useful tips and tricks for making the perfect Baked Cajun Tilapia and Rice recipe:

1. Use fresh ingredients: For the best flavor and texture, use fresh tilapia fillets and vegetables. This will ensure that your dish has the best possible taste and nutritional value.

2. Adjust the spice level: The Cajun seasoning in this recipe can be adjusted to your personal taste. If you prefer a milder flavor, reduce the amount of seasoning used. Conversely, if you like it spicier, add more Cajun seasoning or sprinkle with red pepper flakes.

3. Rinse the rice: Rinse the rice thoroughly before cooking to remove excess starch and prevent clumping. This will help ensure that the rice cooks evenly and has a fluffy texture.

4. Add extra liquid if needed: If you find that the rice is still undercooked or too dry after the recommended cooking time, add a little extra chicken broth or water and continue cooking until the desired consistency is reached.

5. Cover the dish: Cover the baking dish with foil or a lid to prevent the moisture from escaping and to ensure that the tilapia and rice cook evenly.

6. Use a meat thermometer: To ensure that the tilapia is fully cooked, use a meat thermometer to check that the internal temperature reaches 145°F (63°C).

7. Let it rest: Allow the Baked Cajun Tilapia and Rice to rest for a few minutes before serving. This will allow the flavors to meld together and make it easier to serve.

By following these tips and tricks, you can ensure that your Baked Cajun Tilapia and Rice turns out perfectly every time.

 

FAQs about Baked Cajun Tilapia and Rice:

Here are some frequently asked questions and answers about Baked Cajun Tilapia and Rice recipe:

1. What is Baked Cajun Tilapia and Rice recipe?

Baked Cajun Tilapia and Rice is a delicious and flavorful dish that combines tender tilapia fillets with fluffy rice, infused with Cajun spices and fresh vegetables.

2. What are the ingredients needed to make Baked Cajun Tilapia and Rice?

The ingredients for Baked Cajun Tilapia and Rice include tilapia fillets, rice, chicken broth, diced tomatoes, bell peppers, onion, garlic, Cajun seasoning, salt, and black pepper.

3. Is Baked Cajun Tilapia and Rice recipe healthy?

Yes, Baked Cajun Tilapia and Rice is a healthy dish that is low in fat and calories, and high in protein and nutrients. It's also gluten-free and can be customized to fit various dietary restrictions.

4. How long does it take to make Baked Cajun Tilapia and Rice?

It takes about 45 minutes to make Baked Cajun Tilapia and Rice, including 15 minutes of preparation and 30 minutes of baking time.

5. What are some serving ideas for Baked Cajun Tilapia and Rice?

Baked Cajun Tilapia and Rice can be served with a side salad, roasted vegetables, garlic bread, corn on the cob, sautéed greens, or steamed vegetables.

6. How can I adjust the spice level of Baked Cajun Tilapia and Rice?

The spice level of Baked Cajun Tilapia and Rice can be adjusted by reducing or increasing the amount of Cajun seasoning used or adding red pepper flakes to taste.

7. Can I make Baked Cajun Tilapia and Rice ahead of time?

Yes, Baked Cajun Tilapia and Rice can be prepared ahead of time and stored in the refrigerator for up to three days.

8. What is the nutritional information for Baked Cajun Tilapia and Rice?

Baked Cajun Tilapia and Rice is a low-fat and high-protein dish that contains approximately 350 calories, 30g protein, and 5g fat per serving.

9. How many servings does Baked Cajun Tilapia and Rice recipe yield?

Baked Cajun Tilapia and Rice recipe yields four servings.

10. What are some tips and tricks for making Baked Cajun Tilapia and Rice?

Some tips and tricks for making Baked Cajun Tilapia and Rice include using fresh ingredients, adjusting the spice level to taste, rinsing the rice before cooking, adding extra liquid if needed, using a meat thermometer to ensure the tilapia is fully cooked, and allowing the dish to rest before serving.

 

Baked Cajun Tilapia and Rice is a delicious and healthy dish that's perfect for any occasion. It's easy to make, customizable to fit different dietary needs, and packed with flavor and nutrients. Whether you're looking for a quick weeknight meal or a dish to impress your guests, Baked Cajun Tilapia and Rice is a must-try. With the tips and tricks mentioned above, you can make this recipe with ease and enjoy the rich and savory flavors of Cajun cuisine. So go ahead and give this recipe a try, and enjoy the perfect balance of tender tilapia, fluffy rice, and mouth-watering spices.