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Cajun Salmon over Polenta

Prep Time: 5 minutes
Cook Time:  20 minutes
Serves: 2
Serving Size:   1 salmon fillet & 2/3cup polenta = 480 calories, 25g fat (7g saturated), 29g carbs, 34g protein, 3g fiber, 900mg sodium


2 5-ounce salmon fillets

¼ cup nonfat milk
2 Tbsp Cajun seasoning (see below)     1 ¼ tsp salt
1 Tbsp butter         ½ cup med-grind or stone-ground cornmeal
1 Tbsp canola oil     2 Tbsps grated Parmesan cheese

Cooking Instructions:


Preheat oven to 400 degrees F.

2. Coat the salmon with Cajun seasoning; set aside.
3. Heat a medium-size oven proof skillet over medium-high heat for 2-3 minutes.  Add the butter and the oil.  Let the butter melt until foam subsides.  Sear the salmon, skin side up, about 3-4 minutes.  Turn salmon over.  Transfer the skillet to the oven.  Bake, uncovered, about 6-8 minutes, or until the salmon is moist and slightly pink in the center.
4. In a medium-size saucepan, heat 1 ½ cups water, the milk, and salt to boiling.  Gradually whisk in the cornmeal, a little at a time, whisking constantly.  Reduce heat and simmer, stirring occasionally, about 5 minutes or until thickened.  Remove from heat.  Stir in the cheese.  Serve the salmon over the polenta.
5. Cajun Seasoning:
Mix together 1 Tbsp paprika, 1 Tbsp salt, 1 Tbsp garlic powder, 2 tsp black pepper, 1 Tbsp onion powder, 1 Tbsp cayenne pepper, 2 Tbsp dried oregano, 1 Tbsp dried thyme. *Can be altered in any way: if less spicy is desired, use less or no cayenne pepper; less salt; or omit any seasoning not desired!

Time Savers:
Instead of making your own polenta, buy polenta in a tube, slice and heat as directed on the package.
Sprinkle the desired amount of seasoning and bake in a 425 oven for 10-15 minutes, or until the fish flakes easily with a fork.

Recipe from: The American Dietetic Association: Cooking Healthy Across America, 2005

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