Weight Watchers One Pan Cajun Baked Salmon

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.

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!

Weight Watchers One Pan Cajun Baked Salmon

Course: Dinner

Cuisine: American, Mexican

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Servings: 2

Calories: 563 kcal

Author: Debs

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.

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Ingredients

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

Instructions

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

Nutrition Facts

Weight Watchers One Pan Cajun Baked Salmon

Amount Per Serving

Calories 563 Calories from Fat 171

% Daily Value*

Total Fat 19g 29%

Saturated Fat 2g 10%

Cholesterol 93mg 31%

Sodium 152mg 6%

Potassium 2463mg 70%

Total Carbohydrates 60g 20%

Dietary Fiber 15g 60%

Sugars 32g

Protein 45g 90%

Vitamin A 81.2%

Vitamin C 430.7%

Calcium 17.8%

Iron 38.1%

* Percent Daily Values are based on a 2000 calorie diet.