This fish is "fried" without the calories or trouble of deep-fat frying. For a spicier sauce, add more hot pepper sauce.

Recipe by Cooking Light September 2004


Credit: Becky Luigart-Stayner; Jan Gautro

Recipe Summary

4 servings (serving size: 1 fillet and about 3 tablespoons mayonnaise mixture)


Ingredient Checklist


Instructions Checklist
  • Heat a large nonstick skillet over medium-high heat. Sprinkle fish evenly with Cajun seasoning and salt. Coat pan with cooking spray. Add 2 fillets to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork. Remove fish from pan; keep warm. Wipe pan clean with paper towels; recoat with cooking spray. Repeat procedure with remaining 2 fillets.

  • While fish cooks, combine mayonnaise and remaining ingredients. Serve mayonnaise mixture with fish.

Nutrition Facts

262 calories; calories from fat 48%; fat 13.9g; saturated fat 3.2g; mono fat 6.1g; poly fat 2.7g; protein 26.7g; carbohydrates 6.3g; fiber 1g; cholesterol 83mg; iron 1mg; sodium 815mg; calcium 20mg.