Cajun Tilapia and Tartar Sauce with Oven French Fries and Broccoli

Servings:
Cajun Tilapia and Tartar Sauce with Oven French Fries and Broccoli 4.50/5 (6 votes)

Homemade tartar sauce is the best! It's super simple, and I promise you will never buy the jarred stuff again! Pairing its cool tangy flavors with the kicked up spice of the Cajun tilapia is absolutely fantastic. We serve it along-side oven fries and fresh broccoli. Makes a great meal!!

Oven French Fries

SERVINGS : 4 PEOPLE COOK TIME : MINUTES PREP TIME : MINUTES

INGREDIENTS

  • 1 pound potato, sliced into fries
  • 1-2 tablespoons olive oil
  • seasoned salt, to taste

DIRECTIONS

  1. Preheat oven to 450.
  2. Line a rimmed baking sheet with foil.
  3. Place sliced potatoes onto sheet, drizzle with oil, toss to coat, and spread into a single layer.
  4. Place in the oven for 20 minute.
  5. Remove, flip them the best you can, and return to the oven for another 15 minutes or so.
  6. Sprinkle with seasoned salt to taste

Nutritional Information

Serving Size 134g Calories 126 Fat 3.7 Carbs 23 Fiber 1.8 Protein 2.6.

Cajun Tilapia and Tartar Sauce

SERVINGS : 4 PEOPLE PREP TIME : MINUTES

INGREDIENTS

  • 4 tilapia fillets
  • 3 tablespoons canola oil
  • 1 lemon, juiced
  • 1 tablespoon cornstarch
  • 1 teaspoon paprika
  • 3/4 teaspoon garlic powder
  • 3/4 teaspoon onion powder
  • 3/4 teaspoon oregano
  • 3/4 teaspoon kosher salt
  • 1/2 teaspoon pepper
  • 1/8 teaspoon cayenne pepper
  • Tartar Sauce
  • 1/2 cup mayonnaise
  • 1/4 cup dill pickle relish
  • 1 tablespoon shallot, minced
  • 1/2 teaspoon lemon zest
  • 1 tablespoon green onion, minced
  • kosher salt and pepper, to taste

DIRECTIONS

  1. Preheat the oven to broil.
  2. Line a rimmed baking sheet with foil. Spray or coat lightly with cooking oil.
  3. Using a microplane or small grater, zest lemon into a small bowl. Set aside.
  4. In a shallow dish, combine oil, juice from the lemon, cornstarch, paprika, garlic powder, onion powder, oregano, salt, pepper, and cayenne.
  5. Gently dip each fillet in the shallow dish and transfer to the baking sheet.
  6. Place the sheet on a center rack and broil for 4 minutes.
  7. Remove, spoon remaining Cajun mixture onto each fillet, and return to the oven to broil another 4-5 minutes (depending on the thickness of the fillets).
  8. While the fish is cooking, add remaining ingredients to the bowl with the lemon zest. Stir to combine.
  9. Plate tilapia and serve with tartar.

Nutritional Information

Serving Size 250g Calories 388 Fat 22 Sat Fat 3 Sodium 833 Carbs 17 Sugars 7 Fiber 1 Protein 33.

Broccoli

SERVINGS : 4 PEOPLE PREP TIME : MINUTES

INGREDIENTS

  • 1 pound broccoli, cut into florets
  • kosher salt, to taste
  • pepper, to taste

DIRECTIONS

  1. Place broccoli and about 1/2 cup water in a lidded microwavable dish.
  2. Microwave on high for 4-5 minutes or until broccoli is bright green and tender.
  3. Carefully drain water and season with salt and pepper.

Nutritional Information

Serving Size 113g Calories 39 Fat 1 Sat Fat 0 Sodium 37 Carbs 7 Sugars 2 Fiber 3 Protein 3.

NOTES

KID NOTE: The kids loved everything about this meal.

VEGETARIAN TIP: Replace the fish with sliced zucchini and yellow squash.

GLUTEN MODIFICATIONS: Gluten free as written.

1 Comment

  1. sozaca52505 says:

    This tartar sauce is amazing!!

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