Cajun-inspired quick and easy stew with butter beans simmered in spicy tomato base sauce with green bell peppers, celery, onions, garlic, and thyme, finished with lemon and parsley, then topped with pan-seared Cajun spiced tilapia for the best tilapia white bean stew recipe ever.
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Louisiana Vibes
Never mind the takeout, and forget about the wait! This Pan-Seared Cajun Spiced Tilapia on White Bean Stew delivers bold flavors and Louisiana vibes in record time. Imagine creamy butter beans nestled in a spicy tomato sauce alive with green peppers, celery, onions, and garlic, all hinting at thyme and bursting with fresh lemon.
But the crown jewel? Perfectly pan-seared tilapia crusted with a zesty Cajun spice blend. This nutritious and satisfying dish comes together in under 30 minutes, making it the ideal answer to a busy weeknight or relaxed weekend dinner.
So, gather your spices, fire up the pan, and experience the magic of an easy recipe packed with comforting Cajun flavors!
Get Some More Dinner Ideas:
- Vegetairan Ras El Hanut White Bean and Kale Soup
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- Pepper Fish Yam Stew
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- Chili Herb Crusted Rainbow Trout with Cannelini Beans, Spinach, Mushrooms and Tomatoes
Ingredients
First, make the holy trinity by dicing up some onion, celery, and green bell pepper. Then, chop the garlic and sweat it with dried thyme, Cajun seasoning, kosher salt, and ground black pepper in olive oil.
To the aromatics, add the butter beans, crushed fire-roasted tomatoes, and scotch bonnet pepper sauce and simmer. Next, prepare the tilapia filets by patting them dry, allowing the Cajun seasoning, salt, and pepper to adhere.
Then, pan sear in a hot pan with olive oil. Finally, finish the stewed beans with chopped fresh parsley and salt to taste. When serving, squeeze some fresh lime or lemon juice onto the fish and around the dish.
See the white beans and cajun tilapia recipe card for quantities.
Instructions
Follow the instructions and cooking tips below using the step-by-step picture guide.
The holy trinity in Cajun/Creole cooking is onion, green bell pepper, and celery. It is commonly used as the starting point for many sauces.
It's ideal for simmering canned beans in a sauce for at least 20 minutes to meld with the sauce's ingredients to pick up flavor from them.
The sauce should turn a bright orange, showing the breakdown of the raw, acidic tomatoes.
Heat the pan first when using a non-stick pan, then add the oil. This helps create a barrier between the fish and the pan.
If the fish sticks to the pan, you must wait for it to release. This may be due to a cold pan or an uncooked surface.
The fish will mostly cook on the seasoned side for 2-3 minutes and a couple of seconds when flipped for a flaky tilapia.
Busy Folks - Become a better home cook with cooking tips to help you cook more efficiently on Cook's Notebook tab. In addition, some related detailed steps can be found there. Get some helpful tips on prepping fish.
Substitutions
Dairy Free
- This easy cajun fish recipe is already dairy-free.
Gluten-Free
- Bonus! This recipe is also gluten-free.
Vegetarian
- Tilapia Filets - Some are actually using banana blossom to mimic the texture. You can also use tofu or jackfruit. Honestly, to make a protein-packed meal, go with the extra firm seasoned pan-fried tofu and add your favorite mushrooms. Cook the mushrooms separately, though. Start by sweating the mushrooms by heating oil in a pan, seasoning them with salt and pepper, covering them and cooking them for 5 to 10 minutes, uncovering them, seasoning them with the Cajun spices, salt, and pepper, and cook until the excess liquid evaporates and begins to brown.
Convenience
- Diced Onion, Celery, and Green Bell Pepper - You may be able to find this pre-diced at your local grocery store. You can also chop these ingredients along with the garlic in a food processor or chopper.
- Cajun Seasoning - If you do not have this blend. You can try making a homemade spice rub from what you have at home. The primary ingredients are paprika powder and garlic powder. Then add a little of dried thyme, oregano, onion powder. For heat, add cayenne pepper or red pepper chili flakes. To enhance the blend, use salt and black pepper.
Change Heat Level - Modify the recipe's heat level to your liking and learn more about the Scoville Scale and Chili Pairings.
Variations
Blackened Mahi Mahi - This would be a great way to shake things up. Mahi Mahi is a thicker and more meatier version of tilapia, a mild white fish with the same flavors; it would make the perfect substitute.
Equipment
- Heavy Bottom Saucepan - Use a heavy bottom pan to keep the heat consistent to prevent sticking and burning when making the bean stew. I use the All-Clad 3-Quart Stainless Steel Sauce Pan.
- Paper Towels - This will be used to pat the fish dry to increase the chance of the seasoning and oil sticking onto the fish in addition to browning in the pan.
- Frying Pan - To sear, you don't want to use a pan or pot with tall sides; this will cause a lot of the moisture not to escape, preventing the searing of your fish unless you are using a cast iron skillet. Non-stick pans tend not to brown fast enough. If using a large skillet or cast iron pan, ensure the heat is the same size as the pan to create even searing. I developed this recipe using the All-Clad 10-Inch Stainless Steel Fry Pan.
- Fish Spatula - These are great to gently get under the fish to flip since fish are more delicate than other meats when cooked, without messing up the beautiful crust you created. Like the OXO Good Grips Stainless Steel Fish Turner.
Kitchen Must Haves - Find other tools I use here.
Storage
- Refrigerator - To store in the fridge, you can place the fish and bean stew in a separate shallow 2-inch container to cool down quickly. Then, store it in an airtight container. As a result, the meal will last up to two days.
- Freezer - Follow the refrigeration process mentioned above. Then, place it in the freezer in a labeled, airtight container.
Air Tight Food Containers - I use Glass Food Storage Containers with a plastic clipping lid to store food. For example, I always suggest glass storage containers since you can microwave them and hold food without staining the container, and the glass keeps them at a more stable temperature, which keeps the food fresher longer.
Cooking Tip
Homemade Spice Blend - Toast whole spices briefly before grinding for deeper, more nuanced flavor in your homemade blends.
Frequently Asked Questions
Yes! A good rule of thumb is to pat your tilapia dry with paper towels before searing. Moisture on the surface acts as a barrier, preventing the hot pan from directly contacting the fish, which is crucial for achieving that beautiful golden sear, flavorful seasoning crust, and even oil distribution.
So, dry is the way to go for perfectly pan-seared tilapia!
Opt for oils with high smoke points, like canola, avocado, or grapeseed, to handle the heat without burning. Want to ace high-heat cooking? Check out my Cook's Notebook for insider tips on high smoke point oils and more!
Seafood Recipes
Looking for other seafood recipes like this? Try these:
- Air Fryer Jerk Shrimp Fajitas | Easy Caribbean in 20 Minutes
- 20 Irresistible Fish Recipes
- Healthy Haitian-Style Creole Spicy Shrimp Pasta
- Seared Snapper Spicy Creole Sauce and Roasted Vegetables
Stew Recipes
Looking for other stew recipes like this? Try these:
- Creamy Curry Chicken Gnocchi Soup | Caribbean Style
- Creamy Chicken Corn Chowder with Dumplings | Dairy-Free
- One-Pot Curry Meatball Soup with Ground Turkey and Kale
- How to Make Easy Bacon Potato Leek Chowder | Creamy Comfort
Video
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📖 Recipe
Pan-Seared Cajun Spiced Tilapia on White Bean Stew
Ingredients
- 2 tablespoons olive oil
- 1 small onion
- 2 celery ribs
- 1 small green bell pepper
- 3 garlic cloves
- ½ teaspoon dried thyme
- 2 teaspoons cajun seasoning
- ½ teaspoon kosher salt
- ¼ teaspoon ground black pepper
- 2 cans of butter beans
- 1 cup of crushed fire-roasted tomatoes
- 1 teaspoon scotch bonnet pepper sauce
- 4 tilapia filets fresh or frozen (fully thawed)
- 1 lime or lemon
- ½ cup parsley leaves
Equipment
- Paper Towels
Instructions
- Save time in the kitchen: Read the instructions thoroughly, then gather and prep all your ingredients before cooking! Learn Prepping Tips.
- Prep the Aromatics: Small diced onion, celery, and green bell pepper. Then, chop the garlic. Heat oil in a heavy-bottom saucepan just below medium heat.
- Cook the Aromatics: Add the onion, celery, green bell pepper, garlic, thyme, ½ of cajun seasoning, salt, and pepper. Combine well, cover, and sweat for 5 minutes.
- Make the Stewed Beans: Add the butter beans, tomatoes, and scotch bonnet pepper sauce. And simmer for 20 minutes. While the beans simmer, chop the parsley, set it aside, and prepare the fish.
- Prepare the Fish: Pat dry the tilapia fish fillets with paper towels, season them with remaining cajun seasoning, salt, and pepper, lightly pat in the seasoning, and set them aside.
- Cook the Fish: Heat a frying pan on medium heat. Add and heat the oil. Then, sear the tilapia fillets by browning them on one side for three to four minutes to create a crust and gently flip them to finish cooking.
- Finish the Stewed Beans: Add ¾ of the chopped parsley and taste for salt. If you notice a bitter taste, add a bit of sugar to reduce the bitterness typical in butter beans.
- Plate Up the Dish: Ladle the bean stew into your wide bowl, then place the fish on top, squeeze the lemon on the fish, and round the dish. Garnish with remaining chopped parsley.
Video
Notes
- If you do not like the bitterness of butter beans, substitute with navy or cannellini beans.
Nutrition
Food Safety
- Do not use the same utensils on cooked food that previously touched raw meat to prevent foodborne illness from contaminated uncooked meats.
- Wash hands after touching raw meat to prevent cross-contamination.
- Don't leave food at room temperature for extended periods; this can breed bacteria.
- Never leave cooking food unattended to prevent burns and fires.
- Use oils with a high smoke point to avoid harmful compounds.
- Always have good ventilation when using a gas stove to prevent carbon monoxide poisoning.
See more guidelines at USDA.gov.
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