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How to Make a Great Lowfat Meal-Cajun Seasoned Baked Salmon with Cajun Buttered Rice and Steamed Broccoli

Updated on December 28, 2012
This is the plate of cajun seasoned baked salmon, cajun buttered rice and steamed broccoli pieces.  I also cut a fresh lime and made some cocktail sauce for the salmon.
This is the plate of cajun seasoned baked salmon, cajun buttered rice and steamed broccoli pieces. I also cut a fresh lime and made some cocktail sauce for the salmon. | Source

I Like To Eat With My Eyes As Well As My Palate

Hello, it's your new, old friend Bubba Jasper again and I wanted to share with you one of my easy, go to, lowfat meals that I like to make for myself sometimes! I call it Cajun Seasoned Baked Salmon. I like to serve it with cajun seasoned buttered rice and steamed broccoli. This meal would make my doctor proud as he is on my case about my weight and cholesterol levels. Seems everyone is on one of those statin type drugs these days. I am no exception! But I do love trying to make healthy lowfat meals to include in my diet as well as the regular more flavorful and fattening foods I like to cook and eat.

It just so happens that I made this dish this past Saturday night for myself as my wife was having to work the evening shift at her job. I had 2 salmon fillets in the freezer and was thinking how I wanted to cook them. My wife said she didn't want any fish and would eat something else when she got home so it was on for me. I found some frozen broccoli in the freezer as well and began building my small menu in my head. If you know me from my other cooking related hubs I enjoy creole seasoning or cajun seasoning on my food. It just has that flavor I love and the aroma is great also. I quickly decided that I would season the fillets with the cajun seasoning, some lowfat margarine, soy sauce and a squeeze of lime (as that is what we had in the fridge)! I also needed something else to make the plate balance out and decided on some buttered cajun seasoned white rice as well. This plate was really coming together! What a beautiful collection of flavors, colors and aromas! I like to eat with my eyes as well! If the food looks great to you then it most likely will taste exceptional! And it did taste great I must say!

I have provided the recipe below for your review and use! I hope you will try it!

Cajun Seasoned Baked Salmon, Cajun Buttered Rice and Steamed Broccoli

I will give the ingredients I used for my meal. You can of course double or triple it as needed.

For the baked salmon:

  • 2 salmon fillets
  • 1tbls soy sauce
  • 1tsp cajun seasoning
  • 2 thin slices yellow onion
  • 1/2 lime
  • 1tbls lowfat margarine
  • 1tsp cooking oil

Preheat oven to 350 degrees. Spread oil in a small glass baking dish (I used a pie plate). Place salmon fillets in bowl with soy sauce. Coat fillets with the soy sauce by moving them around in the bowl. Place in the baking dish. Sprinkle cajun seasoning over them. Top each fillet with a slice of the onion. Squeeze the 1/2 lime juice over the fillets. Spoon the lowfat margarine into the baking dish. Place in oven and bake for 5 minutes. Remove and spoon melted margarine over fillets and return to oven. Bake for 20 to 25 more minutes. Fish should flake easily and still be moist when done.

For the rice:

  • 1/2 cup raw rice
  • 1tsp cajun seasoning
  • 1tbls lowfat margarine
  • 1 cup water

Place water in a small pot on stove and bring to boil. Add in the rice, cajun seasoning and margarine. Stir to combine and cover pot with lid. Turn heat down to medium low and cook for 20 minutes (no peeking). After 20 minutes remove pot from heat and allow to sit undisturbed for 5 more minutes. Fluff with fork and serve.

For the broccoli:

  • 1 small bag of frozen broccoli pieces
  • 1/3 cup water
  • salt to taste

Bring water up to boil in a medium sized pot. Add in the frozen broccoli, cover and cook for 6 to 8 minutes. Turn off heat and keep covered until ready to serve.

Quick Cocktail Sauce:

  • 1/2 cup ketchup
  • 1tbls worchestershire sauce
  • 1tsp hot sauce

Mix all ingredients well and chill until serving.

To make this colorful plate I spooned a generous helping of the rice and broccoli onto my plate. I then topped the rice with my baked salmon fillets. I added a small cup of the cocktail sauce and half of a fresh lime to the plate as well! Great eye appeal on this meal if anyone asks me! I like to serve this as shown and described but of course you can add or tweek to your taste! Once again I like to go to the old Southern standby of iced tea with lemon to accompany this meal!

I hope you will try this one out as it is extremely healthy, tasty and very pretty on the plate in my opinion! Let me know what you think about this dish!

Food is good! Long live the farmer! Long live the chef! Long live the stove!




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    • RedElf profile image

      RedElf 6 years ago from Canada

      OMG, where does the line start for some of this fish? Looks delicious!