Oven-Roasted Cajun-Spiced Fish with Tomato and Okra Stew

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

An oven-roasted fish dish seasoned with Cajun spices, accompanied by a hearty Southern-inspired tomato and okra stew. This southern-inspired seafood ready in about 35 minutes pairs olive oil, cajun seasoning, salt for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

★ 4.4 (9 ratings) Prep: 10 min Cook: 25 min Serves 4 Southern cuisine 280 cal/serving
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Ingredients

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Instructions

  1. Step 1: Preheat oven to 400°F. Rub 4 white fish fillets (5 oz each) with 2 tbsp cajun seasoning, 1 tsp salt, and 1/2 tsp black pepper, then drizzle with 1 tbsp olive oil. Place on a baking sheet lined with parchment and roast for 12-15 minutes until flaky.
  2. Step 2: While the fish roasts, heat 2 tbsp olive oil in a large skillet over medium heat. Add 1 medium diced yellow onion, 1 diced green bell pepper, and 3 minced garlic cloves, sautéing for 5 minutes until softened and fragrant.
  3. Step 3: Stir in 1 cup sliced okra pods, 1 can (14 oz) diced tomatoes, 1 tsp smoked paprika, and 1/2 cup chicken broth. Simmer for 10 minutes until the stew thickens and the okra is tender.
  4. Step 4: Adjust seasoning with salt and pepper to taste, then stir in 2 tbsp chopped fresh parsley. Serve the roasted cajun-spiced fish atop the tomato and okra stew for a complete meal.

Frequently asked questions

How long does Oven-Roasted Cajun-Spiced Fish with Tomato and Okra Stew take to make?

Total time is about 35 minutes (10 min prep + 25 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Oven-Roasted Cajun-Spiced Fish with Tomato and Okra Stew?

Refrigerate in a covered airtight container for up to 3–4 days (FDA FoodKeeper guideline for cooked fish). Store any fresh salsa or citrus-based garnish in a separate container — it keeps for up to 2 days. Freeze cooked fish (without fresh garnishes) for up to 3 months; thaw overnight in the fridge and reheat gently at 275°F until just warmed through to preserve texture.

Can I substitute ingredients in Oven-Roasted Cajun-Spiced Fish with Tomato and Okra Stew?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Oven-Roasted Cajun-Spiced Fish with Tomato and Okra Stew for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

What goes well with Oven-Roasted Cajun-Spiced Fish with Tomato and Okra Stew?

Southern seafood like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.

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