A simple and light Cajun seasoned fish with a creamy sauce. Easy to make and healthy to eat.
Course
Dinner
Prep Time20minutes
Cook Time5minutes
Total Time25minutes
AuthorKatie Morford
Ingredients
1cupplain yogurt
2tablespoonsmayonnaise
1teaspoonDijon mustard
2tablespoonschopped capers
1tablespoonminced fresh chives
Zest from half of 1 large lemon
1teaspoonsalt, divided
Freshly cracked black pepper
1/2cupall-purpose flour (gluten-free flour if desired)
2tablespoonsCajun spice mix
1 1/2poundsthin, skinless white fish fillets, such as petrale sole, flounder, fluke, perch, or tilapia
2tablespoonsextra-virgin olive oil, plus more if needed
Instructions
For the yogurt sauce, in a small bowl, whisk together the yogurt, mayonnaise, mustard, capers, chives, lemon zest, 1/2 teaspoon of the salt, and several cracks with a pepper grinder. Set aside.
For the fish, in a pie plate or cake pan, whisk together the flour, Cajun spice mix, and remaining 1/2 teaspoon salt.
Wash and dry the fish fillets. Dredge the fillets in the flour mixture, one at a time, coating both sides evenly. Lay flour-dusted fillets in one layer on a piece of parchment until all of the fillets are coated with flour.
Heat the olive oil in a medium to large skillet over medium-high heat. Add as many of the fish fillets as will fit with a bit of room in between. You don't want to crowd the pan. Cook until the exterior of the fish is golden brown and it's cooked through in the center, about 2 minutes per side. You can tell a fish is cooked when the flesh is opaque and it parts easily when you insert a paring knife in the center.
Transfer to a serving platter and serve with the sauce on the side.