Cajun-Style Baked Fish & Shrimp En Papillote
Delight in the vibrant flavors of Cajun cuisine with this Low-Fat Cajun-Style Fish in Parchment recipe. A delicious meal that combines the tender goodness of pompano or orange roughy fillets with succulent shrimp, all seasoned with aromatic Cajun spices. Cooking en papillote (in parchment) not only locks in moisture but also intensifies the flavors without added fats. This dish pairs beautifully with a light rice pilaf and steamed green vegetables or a fresh spinach salad, making for a balanced and satisfying meal. Perfect for clean eaters or anyone looking to enjoy decadent flavors without compromising on health!
4
Servings
70
Calories
5
Ingredients
Ingredients
Parchment paper
4 sheets (Cut into heart shapes)
Pompano or orange roughy fillets
16 ounces (Fresh or thawed)
Cajun seasoning
2 teaspoons (For seasoning fish)
Shrimp
8 large (Peeled and deveined)
Parsley
1 tablespoon (Chopped)
Instructions
1
Preheat your oven to 425 degrees F (220 degrees C).
2
Cut four sheets of parchment paper into heart shapes by folding each sheet in half and cutting a half-heart shape.
3
Sprinkle Cajun seasoning evenly on both sides of the fish fillets, ensuring they're well-coated.
4
Place each seasoned fish fillet on one half of the parchment heart. Top the fish with two shrimp and a sprinkle of fresh chopped parsley.
5
Fold the other half of the parchment over the fish and shrimp, then crimp and twist the edges to seal the packets tightly.
6
Arrange the sealed parchment packets on a baking sheet, ensuring they have space to expand slightly while baking.
7
Bake in the preheated oven for 12 minutes, or until the fish is opaque and cooked through.
8
Carefully open the parchment packets (watch out for steam!) and serve immediately for a delightful, flavorful experience.
Nutrition Information
1.25g
Fat
3g
Carbs
7.5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Cajun-Style Baked Fish & Shrimp En Papillote?
It is a low-fat seafood dish where fish fillets and shrimp are seasoned with Cajun spices and baked inside parchment paper to lock in moisture and flavor.
What does cooking en papillote mean?
Cooking en papillote is a French method where food is baked inside a folded pouch or parcel of parchment paper to steam the ingredients in their own juices.
Which fish are recommended for this recipe?
The recipe recommends using 16 ounces of pompano or orange roughy fillets.
Can I use frozen fish for this dish?
Yes, you can use either fresh or thawed fish fillets for this recipe.
How many calories are in one serving?
Each serving contains approximately 70 calories.
Is this recipe considered low-fat?
Yes, it is very low in fat, containing only 1.25g of fat per serving.
How many shrimp are included per person?
The recipe calls for 8 large shrimp total, which allows for 2 shrimp per serving.
How do I prepare the parchment paper?
Cut four sheets of parchment paper into heart shapes by folding each sheet in half and cutting a half-heart shape.
What is the purpose of the heart-shaped parchment?
The heart shape makes it easier to fold and crimp the edges to create a tight, secure seal for steaming.
What temperature should the oven be set to?
The oven should be preheated to 425 degrees F (220 degrees C).
How long does the fish take to bake?
The packets should bake for 12 minutes in the preheated oven.
How do I know when the fish is finished cooking?
The fish is done when it is opaque and cooked all the way through.
What are the main seasonings used in this recipe?
The primary seasonings are Cajun seasoning and fresh chopped parsley.
How many servings does this recipe yield?
This recipe is designed to provide 4 servings.
How much protein is in each serving?
There is approximately 7.5g of protein per serving.
What is the carbohydrate content of this dish?
This dish contains 3g of carbohydrates per serving.
What side dishes pair well with this fish?
It pairs beautifully with a light rice pilaf, steamed green vegetables, or a fresh spinach salad.
Is this recipe suitable for clean eating?
Yes, it is perfect for clean eaters as it uses simple ingredients and no added fats.
Do the shrimp need to be prepared before cooking?
Yes, the shrimp should be peeled and deveined before being placed in the parchment packets.
How do I seal the parchment packets?
Fold the parchment over the fish and crimp and twist the edges tightly to ensure no steam escapes.
Should the packets be spaced apart on the baking sheet?
Yes, ensure the packets have enough space to expand slightly while they bake.
What safety precaution should I take when opening the packets?
Carefully open the packets to avoid being burned by the hot steam that will be released.
How much Cajun seasoning is required?
The recipe uses 2 teaspoons of Cajun seasoning distributed among the fillets.
Is fresh parsley necessary for this recipe?
The recipe calls for 1 tablespoon of fresh chopped parsley to add aromatic flavor.
Does this recipe contain any fiber?
Based on the provided nutritional information, there is no significant fiber content in this dish.
What is the total number of ingredients needed?
There are 5 main ingredients: parchment paper, fish, Cajun seasoning, shrimp, and parsley.
Can I use other types of fish fillets?
While pompano and orange roughy are suggested, other mild white fish could be substituted.
Is there any added oil or butter in this recipe?
No, the recipe relies on the moisture of the seafood and the parchment seal to cook the food without added fats.
Should I season both sides of the fish?
Yes, sprinkle the Cajun seasoning evenly on both sides of the fillets for maximum flavor.
When should I serve this dish?
It should be served immediately after opening the parchment packets for the best flavor and texture.