Cajun crusted white fish

This recipe comes thanks to a good friend of mine who used to cook me Cajun crusted blue eye trevalla, fresh from the fish markets.

It’s a light and nutritious meal – the fish provides a good dose of high quality protein while the spinach salad provides a good dose of vitamins, minerals and fibre plus probiotics from the yoghurt dressing.

Best of all, it’s tasty and can made in around 15 minutes making it the perfect mid week meal.

You can use almost any white fish fillet, choose whatever is you like and is freshest in your area.

If you’re not keen on the spinach salad, the dish pairs equally well with steamed greens, roasted vegetables, baby new potatoes – whatever you like and have on hand at home.



  • 2 skinless fillets of white fish (blue eye trevalla, barramundi, john dory, ocean perch, sea bass and sea bream all work well)
  • 2 tablespoons of cajun spice*
  • 2 tablespoons of cold pressed extra virgin olive oil


  • 2 cups baby spinach leaves
  • 12 cherry tomatoes
  • 1 avocado
  • 1 small yellow capsicum


  • 2 tablespoons of good quality natural or Greek yoghurt
  • 1 tablespoon of fresh lemon juice
  • 1 tablespoon olive oil
  • 1 teaspoon of minced garlic or one clove of fresh garlic, crushed
  • 1 teaspoon of rice malt syrup
  • Good quality salt and pepper to taste


  1. Combine the salad dressing and mix well (I place in a small jar with a lid and shake well – any left over can be kept in the fridge for at least a week)
  2. Chop the avocado into cubes, cut the cherry tomatoes in half and slice the capsicum into long thin slices. Place in a bowl with the spinach and mix through the dressing then divide between two plates
  3. Coat the fish with the Cajun spice.
  4. Heat a saucepan to a medium-high heat and add the olive oil. Cook the fish for a few minutes each side until cooked to your liking. Timing depends on the thickness of the fillet and how well you like it cooked through
  5. Serve immediately with the salad

Serves 2




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