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Broiled Cajun Fish Fillets

Broiled Cajun Fish Fillet

Broiled Cajun Fish Fillet

Prep and Cook Time 20 minutes


Makes 4 servings


2 tablespoons all-purpose flour
1/2 cup seasoned dried bread crumbs
1 teaspoon dried thyme leaves
1/2 teaspoon garlic salt
1/4 teaspoon ground red pepper
1/4 teaspoon black pepper
1 egg
1 tablespoon milk or water
4 scrod or orange roughy fillets, 1/2 inch thick (4 to 5 ounces each)
2 tablespoons butter, melted and divided
1/3 cup reduced-fat or regular mayonnaise
2 tablespoons sweet pickle relish
1 tablespoon lemon juice
1 teaspoon bottled horseradish


  1. Preheat broiler. Place flour in large plastic resealable food storage bag. Combine bread crumbs, thyme, garlic salt, red pepper and black pepper in second bag. Beat together egg and milk; place in third bag.
  2. Place each fillet, one at a time, in flour; shake bag to coat lightly. Dip fillets into egg mixture, letting excess drip back into bag. Place fillets, one at a time, in bread crumb mixture; shake to coat well. Transfer fillets to baking sheet coated with nonstick cooking spray.
  3. Brush 1 tablespoon butter evenly over fish. Broil 4 to 5 inches from heat 3 minutes. Turn fish; brush with remaining 1 tablespoon butter. Broil 3 minutes or until fish begins to flake when tested with fork.
  4. While fish is broiling, combine mayonnaise, relish, juice and horseradish in small bowl; mix well. Serve fish with tartar sauce.


You can prepare the Tartar Sauce in advance. Cover and refrigerate up to one day before serving. Then all you need to do is stir lightly before serving. Or, substitute your favorite prepared tartar sauce.

Nutritional Information

Protein 25 g
Fiber <1 g
Carbohydrate 19 g
Cholesterol 109 mg
Total Fat 14 g
Calories 300
Sodium 894 mg

Dietary Exchange

Fat 1-1/2
Meat 3
Starch 1

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