Cajun Snapper

Name: Cajun Snapper
Ingredients: 2 teaspoons fresh lemon juice; 1 1/2 teaspoons Worcestershire sauce (lowest sodium available); 1 teaspoon paprika; 3/4 teaspoon chopped fresh thyme or 1/4 teaspoon dried, crumbled; 1/2 teaspoon red hot-pepper sauce; 1/4 teaspoon garlic powder; 1/4 teaspoon onion powder; 1/4 teaspoon salt; 4 red snapper or other mild white fish fillets (about 4 ounces each), rinsed and patted dry; 2 teaspoons olive oil; 2 tablespoons water

11 ingredients

26 steps

Ingredients

2 teaspoons fresh lemon juice
1 1/2 teaspoons Worcestershire sauce (lowest sodium available)
1 teaspoon paprika
3/4 teaspoon chopped fresh thyme or 1/4 teaspoon dried, crumbled
1/2 teaspoon red hot-pepper sauce
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon salt
4 red snapper or other mild white fish fillets (about 4 ounces each), rinsed and patted dry
2 teaspoons olive oil
2 tablespoons water

Directions

1

In a small bowl, stir together the rub ingredients.
2

Spoon onto one side of each fillet.
3

Using the back of a spoon, spread the rub to cover that side.
4

In a large skillet, heat the oil over medium-high heat, swirling to coat the bottom.
5

Cook the fish with the coated side down for 4 minutes.
6

Gently turn the fish over and cook for 3 to 4 minutes, or until it flakes easily when tested with a fork.
7

Transfer the fish to plates, leaving any browned bits in the skillet.
8

Add the water to the skillet, scraping to dislodge the browned bits.
9

Cook for 15 to 20 seconds, or until heated through.
10

Spoon over the fish.
11

(Per serving)
12

Calories: 133
13

Total fat: 4.0g
14

Saturated: 0.5g
15

Trans: 0.0g
16

Polyunsaturated: 1.0g
17

Monounsaturated: 2.0g
18

Cholesterol: 40mg
19

Sodium: 201mg
20

Carbohydrates: 1g
21

Fiber: 0g
22

Sugars: 0g
23

Protein: 23g
24

Calcium: 39mg
25

Potassium: 466mg
26

3 lean meat