0 from 3 votes
Baked Cajun Mahi Mahi Dinner
This Baked Cajun Mahi Mahi Dinner is a healthy way to get dinner on the table in under an hour. Loaded with vegetables and andouille sausage it's a delicious seafood twist on Cajun flavors. Best of all this dinner only uses one dish so cleanup is a breeze!
Prep Time
15 mins
Cook Time
15 mins
Total Time
1 hr 5 mins
Servings: 3 servings
Calories: 363 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 4 plum tomatoes diced
- ½ red bell pepper diced
- ½ green bell pepper diced
- ½ yellow bell pepper diced
- ½ medium white onion minced
- 2 andouille sausage diced
- 3 tablespoons olive oil divided
- 2 teaspoons Cajun Seasoning divided
- 1 large Mahi Mahi fillet frozen
Instructions
- Preheat oven to 425 degrees Fahrenheit.
- In a 9 x 12 glass baking dish, place the diced plum tomatoes, bell peppers, onion, and andouille sausage. Drizzle one tablespoon of the olive oil and sprinkle one teaspoon of the cajun seasoning on top. Mix well and then push to the sides of the dish leaving a large hole for the mahi mahi.
- Drizzle one tablespoon of olive oil on the empty spot in the baking dish. Then add the large frozen mahi mahi filet to the dish (skin side down). Drizzle the remaining one tablespoon of olive oil on top and sprinkle the remaining one teaspoon of cajun seasoning on top of the fish.
- Place aluminum foil on top of the glass baking dish and bake for 25 minutes. Then remove the aluminum foil from the dish and bake for an additional 15 minutes until internal temperature reads 165 degrees Fahrenheit.
- Remove from the oven, carefully cut the fish in 3-4 pieces depending on the size of the filet. Place fish on plates and top with tomato, pepper, sausage mixture. Enjoy immediately.
Cup of Yum
Notes
- Fresh Fish - You can bake this with fresh fish. Do not tent fish and bake for 15-20 minutes or until fork tender and flaky.
- Frozen Fish - I also don't worry about thawing the fish. I bake it from frozen and it's completely fine to do just that.
- Prep Ahead - Dice the tomatoes, bell peppers, onions, and andouille sausage the night before and store in a sealed container in the refrigerator. Once your ready to make the meal just pull out the chopped veggies and you've just save a good 15 minutes of dinner prep time.
Nutrition Information
Serving
1c
Calories
363kcal
(18%)
Carbohydrates
9g
(3%)
Protein
21g
(42%)
Fat
27g
(42%)
Saturated Fat
6g
(30%)
Cholesterol
78mg
(26%)
Sodium
452mg
(19%)
Potassium
737mg
(21%)
Fiber
3g
(12%)
Sugar
4g
(8%)
Vitamin A
2199IU
(44%)
Vitamin C
91mg
(101%)
Calcium
27mg
(3%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 3servings
Amount Per Serving
Calories 363
% Daily Value*
| Serving | 1c | |
| Calories | 363kcal | 18% |
| Carbohydrates | 9g | 3% |
| Protein | 21g | 42% |
| Fat | 27g | 42% |
| Saturated Fat | 6g | 30% |
| Cholesterol | 78mg | 26% |
| Sodium | 452mg | 19% |
| Potassium | 737mg | 16% |
| Fiber | 3g | 12% |
| Sugar | 4g | 8% |
| Vitamin A | 2199IU | 44% |
| Vitamin C | 91mg | 101% |
| Calcium | 27mg | 3% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.