Cajun Creamy Tuscan Fish with Rice and Roasted Broccoli
This Cajun Creamy Tuscan Fish is a luxurious, restaurant-quality dish featuring tender fish fillets cooked in a creamy garlic Parmesan sauce with sun-dried tomatoes and spinach. The Cajun seasoning adds a bold, smoky kick, balanced by the richness of the cream sauce. Served with fluffy rice and roasted broccoli, this meal is both nutritious and incredibly satisfying.
Preparation Time
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Ingredients
For the Fish:
4 white fish fillets (tilapia, cod, or snapper)
1 tbsp Cajun seasoning
1/2 tsp salt
1/4 tsp black pepper
1 tbsp olive oil
For the Creamy Tuscan Sauce:
3 cloves garlic, minced
1/2 cup sun-dried tomatoes, chopped
1 cup heavy cream (or half-and-half for a lighter option)
1/2 cup chicken or vegetable broth
1/2 cup grated Parmesan cheese
1 tsp Italian seasoning
1/4 tsp red pepper flakes (optional)
2 cups baby spinach
For the Rice:
1 cup long-grain white or jasmine rice
2 cups chicken broth (or water)
1 tbsp olive oil
1/2 tsp salt
For the Roasted Broccoli:
2 cups broccoli florets
1 tbsp olive oil
1/2 tsp salt
1/4 tsp black pepper
1/2 tsp garlic powder
1/4 tsp red pepper flakes (optional)
Instructions
Step 1: Cook the Rice
1. Rinse the rice under cold water to remove excess starch.
2. In a pot, bring chicken broth, butter, and salt to a boil.
3. Add rice, reduce heat to low, cover, and simmer for 15–20 minutes until tender.
4. Fluff with a fork and set aside.
Step 2: Roast the Broccoli
1. Preheat oven to 400°F (200°C).
2. Toss broccoli florets with olive oil, salt, black pepper, garlic powder, and red pepper flakes.
3. Spread on a baking sheet and roast for 15–20 minutes until golden and crispy.
Step 3: Season and Sear the Fish
1. Pat fish fillets dry and season with Cajun seasoning, salt, and black pepper.
2. Heat olive oil and butter in a large skillet over medium-high heat.
3. Sear fish for 3–4 minutes per side until golden brown and cooked through. Remove and set aside.
Step 4: Make the Creamy Tuscan Sauce
1. In the same skillet, add garlic and sauté for 30 seconds until fragrant.
2. Stir in sun-dried tomatoes and cook for 1 minute.
3. Pour in heavy cream and broth, stirring to combine.
4. Add Parmesan cheese, Italian seasoning, and red pepper flakes. Simmer for 2 minutes until thickened.
5. Stir in baby spinach and cook until wilted.
Step 5: Assemble & Serve
1. Return fish to the skillet, spoon sauce over fillets, and simmer for 1–2 minutes.
2. Plate with rice and roasted broccoli.
3. Serve hot and enjoy!
Notes & Tips
Make It Dairy-Free: Use coconut milk and nutritional yeast instead of cream and Parmesan.
Low-Carb Option: Serve with cauliflower rice instead of white rice.
Extra Flavor: Marinate fish in Cajun seasoning and a little olive oil for 30 minutes before cooking.
Vegetable Swap: Use asparagus or green beans instead of broccoli.
Frequently Asked Questions
Q: What type of fish works best?
Mild, flaky fish like tilapia, cod, or snapper work well, but salmon or mahi-mahi are great options too.
Q: Can I use frozen fish?
Yes! Thaw it completely and pat it dry before seasoning and cooking.
Q: How do I store leftovers?
Store in an airtight container in the fridge for up to 3 days. Reheat gently in a skillet or microwave.
Q: Can I make this dish ahead of time?
Yes! Cook the rice and sauce in advance, then reheat and cook the fish fresh for best results.
Nutritional Information
Calories: 520
Protein: 38g
Carbohydrates: 48g
Fat: 20g
Fiber: 6g
Sugar: 5g
This Cajun Creamy Tuscan Fish is a perfect balance of bold flavors and creamy textures, making it an impressive yet easy meal. Enjoy!