Tag Archives: wild-caught fish

Cajun Beans + Rice, and Fish If Ya Want It

In this house, we do SPICE.


Sometimes, we enjoy a good tongue-burning experience, and I ain’t lying.

We do flavor.  This is not a surprise if you’ve followed for awhile… chilisloppy joesBBQ saucechicken wings… even pumpkin pie oatmeal.  All of this oozes flavor.

This is one of my favorite, favorite, favorite “I need something quick and easy” meals.  It’s quick and easy because beans are already cooked, rice takes so little time to prep, and fish cooks QUICKLY. You don’t have to add the fish to make it enjoyable, but it helps us move towards the “one meal in one pan” kind of thing.  (It’s not an entire meal in one skillet though. Eat your veggies!  You could always saute some green peppers and onions to throw in!)

I do cook a large pot of beans regularly, and then freeze it into smaller portions.  This is WAY WAY WAY cheaper than canned beans, and healthier too.  When you soak and cook them, you reduce the phytic acid (which prevents you from absorbing nutrition), and consequently you are less gassy. :)  (You’re welcome!)

I do this in a crockpot.  If you’d like more information on my process, you can read about it here in this post from Deep Roots at Home.  (Or just google it.  There’s LOTS of info out there on soaking beans.)


Personally, it’s better to do it in large amounts, which is why I go with the crockpot.  It’s not labor intensive, just takes time (as does all good/real food!).

My finished beans:


Here are the basic ingredients:

Fish filet (This pictures 4 small Cod filet)
butter for frying (go grass-fed! it’s the healthy butter!)
1 cup prepared rice
1/2 cup prepared beans (pictured are kidney beans)
1/2 to 1 tbl favorite cajun spice blend (depending on your favored level of spice! we do 1 tbl and it’s pretty hot)

Fry up your fish in the butter.


Throw in your rice and beans.


Mix them together (the fish will likely fall apart, but that’s ok!), and sprinkle your spice mix, and mix until well combined.

You may have to add more butter as you go to prevent sticking.  I definitely had to as I was using stainless steel, not cast iron.


And voila! Yes, it’s that easy.

We served ours with some of my much loved roasted tomatoes with cheese. (And I really wish I had thought of green peppers and onions before writing this post! That would be a phenomenal add!)

Do you do spice? Flavor?  What’s your favorite flavor explosion?


Delicate fish, delicate dish.

I threw a party in the middle of a bargain grocery store when I found *wild-caught* haddock.  It’s one thing to find any wild-caught fish, it’s an entirely different thing when you find it in said grocery store at a price that beats any other.  This foodie is on a budget, but when something like fish can be found that hasn’t been force-fed nasty stuff, and the price is right, you grab it, and you figure out how to cook it.


Delicate Lemon Chive Haddock - Foodies Gone Real

This is a very delicate dish – delicate fish, delicate dish.  (Don’t you like my wit?) The flavors are intended be subtle, not a kick-in-the-face.  Fish – especially one that is delicate in flavor –  don’t need a bunch of stuff on top.  Lemon goes well with almost EVERY fish.

If you want to dress it up a little more, you could top every filet off with half a clove of minced garlic. But this is not for the faint of heart … you gotta either loathe vampires or love garlic for this option.


  • Haddock fish filet
  • Lemon juice (1 tbl for every two filet)
  • fresh chives
  • little bit of olive oil
  • salt and pepper


  • a non-stick cookie sheet OR lined cookie sheet

Preheat your oven to 425*.

Prep your chives.

Delicate Lemon Chive Haddock - Foodies Gone Real

Place your filet on the sheet.

Note, the darkness of the pans changes how the food cooks.  You’ll the metal for mine is light in tone- that means if you’re using a dark pan, you need to keep an eye on it, don’t want it to overcook.  If you’re using a well-seasoned stone, it may cook slower than mine (stoneware cooks lighter than metal).

Top with 1 tablespoon of lemon juice for every two filet.  I just kind of drizzle it over.

Sprinkle the top of the filet with your fresh chives, salt, pepper, and a drizzle of olive oil.

Delicate Lemon Chive Haddock - Foodies Gone Real

Put in the oven for 20 minutes, then check for “flaky factor”.  This means when you run a fork across the top, do the layers of meat kind of flake away from each other.  Please remember my note above on the type of cookie sheet – you know your sheets and your oven best.  If you fear that the oven runs hot OR you’re using a really dark pan, I would check it before the 20 minutes are up.

Delicate Lemon Chive Haddock - Foodies Gone Real

Now plate it. :)  I served this with tri-color sage potatoes, roasted tomatoes topped with fresh mozzarella, and small side salad.

Bon appetit!

Delicate Lemon Chive Haddock - Foodies Gone Real

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