Food, Family & Fun

A Seasonal Guide to Healthy Eating
Commemorating 50 years of School Lunch


Baked Cajun Fish

25 minutes
Serves: 6


  • 6 white fish portions, 3-oz. each (if frozen, thaw first in refrigerator)
  • 1 Tbsp lemon juice
  • 1-1/2 Tbsp margarine or butter, melted


  • 1/4 tsp paprika
  • 1/2 tsp granulated garlic
  • 1/4 tsp onion powder
  • 1/8 tsp white pepper
  • 1/8 tsp ground oregano
  • 1/8 tsp ground thyme

Preheat oven to 350 degrees F.

1. In a small bowl, combine paprika, garlic, onion powder, white pepper, oregano, and thyme

2. Place fish in an ungreased 13" x 9" x 2" baking pan.

3. Sprinkle lemon juice and seasoning mixture evenly over fish.

4. Drizzle melted margarine or butter evenly over fish portions.

5. Bake for 20—25 minutes until fish flakes easily with a fork.

Nutrients per serving
1 piece

  • Calories 149
  • Saturated fat 1.4 g
  • Iron.4 mg
  • Protein 17 g
  • Cholesterol 54 mg
  • Calcium 26 mg
  • Carbohydrate 1 g
  • Vitamin A 71 RE
  • Sodium 80 g
  • Total Fat 8.2 g
  • Vitamin C 1 mg
  • Dietary Fiber 0 g


Young children can't always eat full size meals. So when choosing snack foods—keep your eye on your main goal - a balanced diet. Snack on whole wheat toast, breadsticks, cheese cubes, hard-boiled eggs, cut up fruits, raw veggie sticks and lowfat dip. Try a variety of lowfat and nonfat yogurts.


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