Cajun Cod and Dirty Rice

Cajun food is extremely popular in southern states – I typically associate it with Louisiana. Living in the south, cajun flavours and restaurants are fairly common. There is an abundance of spice in cajun cuisine, but also a lot of fat due to the high butter content. I rarely use any fat in my cooking methods because I think it is both useless if you have a good non-stick pan and I also don’t like the texture. This recipe excludes the butter, but definitely does not exclude any flavour! It is easy to prepare and cook and I don’t think that anyone would miss the butter! If you would like more of a seal on the fish, then I recommend adding a couple of tablespoons of corn starch to your seasoning. Catfish is often used in cajun cooking too, but is far less readily available than cod and I also don’t like the flavour of catfish very much. But, if you want to be truly authentic, I would substitute the cod for catfish. Enjoy!


Macros per portion (based on 5 servings): 265kcal: 28g protein; 35g carbs; 0.5g fat


For the fish

  • 1.25 – 1.5lbs fresh or frozen cod (I used Trader Joes frozen Alaskan cod pieces)
  • 2 tsp smoked paprika
  • 1 tsp ground cayenne pepper
  • 1/2 tsp salt
  • 1 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp dried parsley
  • 1/2 tsp ground black pepper

For the rice

  • 200g long grain rice
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 tsp smoked paprika
  • 1/2 tsp turmeric
  • 1/2 tsp ground cayenne pepper
  • 1 tsp crushed red pepper


*If you are using frozen fish, make sure it is thoroughly defrosted prior to use.

  1. On a large dinner plate, measure out the spices needed for the fish. Combine well to ensure each of the spices are evenly dispersed.
  2. In a small bowl, measure out and combine the spices needed for the rice.
  3. Cook the long grain rice according to packet instructions.
  4. While the rice is cooking, place the fish on the seasoned plate and ensure both sides of the cod are covered in the seasoning.
  5. Place a large non-stick pan over a high heat and add the fish when the pan is hot enough. Reduce the heat to medium and cook the fish for approximately 5 minutes per side. When the fish is cooked through, turn off the heat. (You may want to keep flipping the fish to ensure it doesn’t stick and that it doesn’t get over-cooked).
  6. Once the rice is cooked, add the spices from the bowl and stir well.
  7. Serve immediately – or portion out for a weekly lunch! I have teamed mine this week with steamed haricot verts and sliced fresh red bell pepper.


-Benchpressingbaubles, x





Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s