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    Home » Fall and Winter

    Weight Watchers One Pan Cajun Baked Salmon

    Published: Apr 17, 2017 · Modified: Jan 15, 2019 by Debs · This post may contain affiliate links · 2 Comments

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    One Pan Cajun Baked Salmon on a plate.

    One hit wonders strike again! This cajun baked salmon is juicy and spicy with a tangy hit of pineapple salsa. All made on one tray and ready in 30 minutes.

    One Pan Cajun Baked Salmon on a plate.

    Okay. So maybe we're not breaking ground with this flavour combo. I won't pretend that we've aaaalll never had cajun salmon before. But we may not have had it all baked on one tray with veggies and ready in 30 minutes. This is the kind of Monday night dinner that my spring loving soul is thankful for. When the weather starts to get warmer I crave all those spicy, bright and fresh kinds of flavours.

    That is this dinner. In the pan roasted cod post I did a couple of weeks ago, I did mention that I was going to do an oven roasted fish dinner. Well simple was the name of the game for this dinner. I can often get analysis paralysis about the recipes that I post, thinking that they won't be fancy enough. But my question is... do you want fancy all the time? Or do fancy recipes have a time and a place? I think they have a time and a place and that time is not today and that place is not here. Simple soul satisfying food that makes you want to do a happy dance in the middle of the kitchen as you dice the pineapple for the salsa.

    Now let's get to the technicality of this exact recipe. If you look in the photo, there is definitely a pile of healthy brown rice underneath that salmon and pineapple salsa mountain of flavour. But that makes it obvious that this particular dinner was indeed cooked in two pans.  If you swap that rice out for potatoes, then yes, indeed it is a one pan cajun baked salmon. But, if you happen to be racing home from work and accidentally forget the potatoes and all you have left in the cupboards is that staple of the slow release carb world in the form of brown rice, then yes, my one pan dinner kindred spirit, that'll work just fine too!

    One Pan Cajun Baked Salmon on a plate.

    Weight Watchers One Pan Cajun Baked Salmon

    This cajun baked salmon is juicy and spicy with a tangy hit of pineapple salsa. All made on one tray and ready in 30 minutes.
    5 from 1 vote
    Print Pin Rate
    Prep Time: 10 minutes minutes
    Cook Time: 15 minutes minutes
    Total Time: 25 minutes minutes
    Servings: 2
    Calories: 563kcal
    Author: Debs
    Prevent your screen from going dark

    Ingredients

    • 2 x 250g fillets of salmon
    • 1 tablespoon olive oil
    • 1 tablespoon cajun spice mix
    • 1 zucchini cut into wedges
    • 500 g flower sprouts or brussel sprouts
    • Salt & pepper
    • For the Pineapple Salsa
    • ½ pineapple diced
    • juice of 1 lime
    • ½ red chilli pepper cut finely
    • 1 shallot diced small
    • handful of cilantro

    Instructions

    • Optional rice or potatoes for serving.
    • Pre-heat the oven to 180c or 350f.
    • Drizzle the olive oil over the salmon fillet and the zucchini.
    • Sprinkle the cajun spice over the entire tray.
    • Roast in the preheated oven for about 15 minutes or until the salmon is cooked.
    • While the salmon is baking, cut all the salsa ingredients and mix in a bowl.
    • Serve the salmon with the salsa on the side.

    Nutrition

    Calories: 563kcal | Carbohydrates: 60g | Protein: 45g | Fat: 19g | Saturated Fat: 2g | Cholesterol: 93mg | Sodium: 152mg | Potassium: 2463mg | Fiber: 15g | Sugar: 32g | Vitamin A: 4060IU | Vitamin C: 355.3mg | Calcium: 178mg | Iron: 6.9mg
    have you made this recipe? I'd love to see it! Tag me @salted_mint or use #saltedmint!
     

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    Reader Interactions

    Comments

    1. Mary Ann | The Beach House Kitchen says

      April 17, 2017 at 1:01 pm

      This is my kind of Monday night dinner too Debs! I just made cajun spiced fish with homemade cole slaw for Good Friday night dinner. I love the spicy cajun flavoring. I love the pineapple salsa on top. Colorful and delicious!

      Reply
      • Debs says

        April 18, 2017 at 8:20 pm

        Thanks Mary Ann! I saw the salmon that you did on IG. It was ah-mazing!

        Reply

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    Hi, I'm Debs! A Cordon Bleu graduate with more than 10 years of restaurant cooking experience. I now focus on helping you create easy, delicious and healthy(ish) comfort food recipes from scratch. Welcome to my virtual kitchen!

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