1-pan Louisiana fish, rice is healthy, zesty and quick

Back in the ’80s, a Cajun chef named Paul Prudhomme had a hit on his hands and blackened redfish became his trademark.

Here’s how you can do it at home.

Louisiana Fish and Rice Skillet

4 teaspoons olive oil, divided use

1 pound lean white fish filets, such as cod or sole (fresh or frozen, thawed)

1½ teaspoons Cajun seasoning, divided use

½ yellow onion, chopped

½ medium green bell pepper, chopped

1 rib celery, chopped

1 jalapeno pepper, seeded and minced

1 clove garlic, minced

2 cups cooked brown rice

1 (14.5-ounce) can diced tomatoes, with liquid

Heat oven to 375 degrees.

Heat 2 teaspoons oil in a large, oven-proof skillet over medium high heat. Place fish in skillet, in a single layer. Sprinkle fish with ½ teaspoon Cajun seasoning. Cook 2 to 3 minutes, turn and cook on second side, 2 to 3 minutes or until filets are lightly browned. Remove fish to a plate and keep warm.

Add remaining oil to hot skillet. Add onion, bell pepper and celery and cook, stirring frequently, for 3 minutes. Add jalapeno pepper and cook, stirring frequently 3 to 5 minutes or until vegetables are tender. Stir in garlic and remaining Cajun seasoning and cook 30 seconds. Stir in the rice.

Arrange fish filets in a single layer in the rice and vegetables. Pour tomatoes over all. Heat until liquids begin to boil. Transfer skillet to preheated oven. Bake, uncovered, 10 to 15 minutes or until fish flakes easily with a fork.

Makes 4 servings.