Fish Two O Clock Bayou

Dive into the heart of Cajun-inspired cuisine with "Fish Two O’Clock Bayou," a savory celebration of bold Southern flavors. This one-pan masterpiece features tender white fish fillets (think tilapia, catfish, or snapper) gently simmered in a vibrant tomato-based sauce infused with classic Cajun seasoning, smoked paprika, and a kick of optional cayenne. A soulful blend of sautéed onion, green bell pepper, and celery—the "Holy Trinity" of Cajun cooking—lays the foundation for a rich, aromatic dish. Served over fluffy white rice and garnished with fresh parsley and a squeeze of lemon, this recipe is a comforting and flavorful way to bring the bayou to your table. Perfect for weeknight dinners or impressing guests, it's a hearty seafood dish that’s as delicious as it is easy to prepare.

Nutriscore Rating: 71/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 4 pieces white fish fillets (tilapia, catfish, or snapper)
• 2 tablespoons olive oil
• 2 tablespoons unsalted butter
• 1 medium yellow onion, chopped
• 1 large green bell pepper, diced
• 2 pieces celery stalks, diced
• 3 pieces garlic cloves, minced
• 14 ounces canned diced tomatoes
• 1 cup chicken or seafood stock
• 2 tablespoons tomato paste
• 2 tablespoons Cajun seasoning blend
• 1 teaspoon smoked paprika
• 1 teaspoon dried thyme
• 0.5 teaspoon ground cayenne pepper (optional)
• 2 pieces bay leaves
• 1 teaspoon Worcestershire sauce
• 0.25 cup fresh parsley, chopped (for garnish)
• 2 cups cooked white rice
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 4 pieces lemon wedges (for serving)

Directions

Step 1

Pat the fish fillets dry and season both sides lightly with salt, black pepper, and 1 tablespoon of Cajun seasoning.

Step 2

Heat 1 tablespoon of olive oil and 1 tablespoon of butter in a large skillet over medium heat. Add the fish fillets in batches, searing them for 2-3 minutes on each side until lightly golden. Remove the fish from the skillet and set aside. The fish will finish cooking in the sauce later.

Step 3

In the same skillet, heat the remaining olive oil and butter. Add the chopped onion, diced bell pepper, and celery. Sauté for 5-6 minutes until softened.

Step 4

Stir in the minced garlic and cook for 1 minute until fragrant.

Step 5

Add the diced tomatoes (with their juices), chicken or seafood stock, tomato paste, the remaining Cajun seasoning, smoked paprika, dried thyme, cayenne pepper (if using), bay leaves, and Worcestershire sauce. Stir to combine.

Step 6

Bring the sauce to a simmer, then reduce the heat to low. Let it cook for 15 minutes, stirring occasionally, to allow the flavors to meld.

Step 7

Carefully nestle the seared fish fillets into the sauce and spoon a bit of the sauce over them. Cover the skillet and cook on low heat for an additional 10 minutes, or until the fish is cooked through and flakes easily with a fork.

Step 8

Remove the bay leaves from the skillet and adjust seasoning with more salt or pepper if needed.

Step 9

Serve the Fish Two O'Clock Bayou over a bed of cooked white rice. Garnish with chopped parsley and serve with lemon wedges on the side for a fresh citrusy kick.

Nutrition Facts

Serving size	1958.7 grams (1958.7g)

Amount per serving	% Daily Value*
Calories	1658

Total Fat 75.40g	97%
Saturated Fat 23.70g	119%
Polyunsaturated Fat 6.30g
Cholesterol 270mg	90%
Sodium 5534mg	241%
Total Carbohydrate 153.90g	56%
Dietary Fiber 24.80g	89%
Total Sugars 29.70g
Protein 102.10g	204%

Vitamin D 800IU	4000%
Calcium 550mg	42%
Iron 18mg	99%
Potassium 3865mg	82%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 39.9%

Protein: 24.0%

Carbs: 36.2%