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Pan-Seared Cajun Spiced Tilapia on White Bean Stew

Author: Maika
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.
Prep Time10 minutes
Cook Time25 minutes
Total Time35 minutes
Servings 4
Course: Seafood
Cuisine: Italian, French, North American, American, Cajun, European, Southern European, Mediterranean
Keyword: 30 Minute Meal, Dairy Free, Dinner, Easy, Egg Free, Fish, Gluten-Free, Grain-Free, Healthy, Lemon, Main Meal, Nut-Free, Pescatarian, Quick, Quick and Easy, Saute Pan, Spicy, Stews
Calories: 439.28kcal

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

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.

Notes

  • If you do not like the bitterness of butter beans, substitute with navy or cannellini beans.

Nutrition

Calories: 439.28kcal | Carbohydrates: 42.27g | Protein: 46.47g | Fat: 10.61g | Saturated Fat: 2.1g | Cholesterol: 85mg | Sodium: 1212.74mg | Fiber: 13.01g | Sugar: 3.61g
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