Blackened Red Snapper w/ Cajun Creamy Sauce

Red snapper is one of those fish that instantly takes me back to my grandma's kitchen. It was always seasoned well, cooked simply, and served with something hearty on the side. No overthinking. Just flavor and love.

Now that I’m in my 40s, I still want those comfort flavors — I’m just more intentional about how I feel after I eat. I don’t want to feel sluggish. I don’t want heavy. I want seasoned, satisfying, and balanced.

This version keeps that bold, blackened Cajun flavor but swaps traditional dirty rice for dirty "cauliflower" rice.

Why This Is a Healthier Option

Red snapper is naturally lean, high in protein, and rich in omega-3 fatty acids that support heart health. Instead of frying, we’re pan-searing with a controlled amount of oil and building flavor through spices and Cajun butter — not excess grease.

Using frozen cauliflower rice lowers the carb content while still giving you that “dirty rice” texture and seasoning base. It’s convenient, budget-friendly, and cooks quickly — which makes this recipe realistic for weeknights.

The creamy Cajun sauce swaps heavy cream and mayo for Greek yogurt, adding protein while keeping that tangy, rich finish. So you still get that comfort-food feel… just without the crash after.

Shopping List (2-3 servings)

Protein

• 2–3 red snapper fillets

Produce

• 1 small onion

• 1 bell pepper

• 2 cloves garlic

• 1 lemon

• Fresh parsley (optional garnish)

Frozen

• 1 bag frozen cauliflower rice (about 4 cups)

Pantry & Seasoning

• Smoked paprika

• Garlic powder

• Onion powder

• Dried thyme

• Cayenne pepper (optional)

• Black pepper

• Sea salt

• Cajun seasoning

• Olive oil or avocado oil

• Low-sodium chicken or vegetable broth

• Plain Greek yogurt

• Dijon mustard

Specialty Item

• Gourmet Cajun Butter from Lux Catering

How to make this:

For the Blackened Red Snapper

• 2–3 red snapper fillets

• 1 tbsp smoked paprika

• 1 tsp garlic powder

• 1 tsp onion powder

• 1 tsp dried thyme

• ½ tsp cayenne (adjust to preference)

• ½ tsp black pepper

• ½ tsp sea salt

• 1 tbsp olive or avocado oil

• 2–3 tbsp Gourmet Cajun Butter (for basting)

• Fresh lemon juice (to finish)

For the Creamy Cajun Sauce

• 4 oz Neufchâtel cheese

• 1–2 cloves garlic, minced

• ½–¾ cup milk or chicken broth (to thin)

• Cajun seasoning

• Black pepper

• Olive oil or light butter

What to do:

• Pat the red snapper fillets dry with paper towels.

• Drizzle lightly with olive oil on both sides.

• Season generously with Cajun seasoning, garlic powder, smoked paprika, and black pepper.

• Heat a skillet over medium-high heat.

• Place the fillets in the hot skillet and cook for about 3–4 minutes per side, depending on thickness.

• The outside should develop a dark, flavorful crust while the inside remains flaky and tender.

• Remove from heat and set aside.

Make the Cajun Cream Sauce

• In a small to medium pot over medium heat, add a drizzle of olive oil or a small pat of butter.

• Add minced garlic and sauté for about 30 seconds until fragrant.

• Reduce heat to medium-low and add the Neufchâtel cheese.

• Slowly pour in ½ cup of milk or chicken broth, whisking continuously as the cheese melts.

• Stir in Cajun seasoning and black pepper.

• Allow the sauce to simmer gently for 3–5 minutes, stirring frequently, until smooth and creamy.

• Add more milk or broth a little at a time if you prefer a thinner consistency.

• Remove from heat once thick and velvety.

Assemble the Dish

• Spoon the dirty cauliflower rice (if serving) onto a plate or shallow bowl.

• Place the blackened red snapper on top.

• Drizzle generously with the Cajun cream sauce.

• Add a squeeze of fresh lemon if desired.

So tell me, What’s your favorite way to enjoy Cajun flavors while keeping meals healthy?