Louisiana Fish Fillets

Here a fish of your choice combines with traditional Louisiana seasonings like lemon pepper, red pepper, and garlic to create amazing tasting paleo fish fillets. The mixture of coconut oil and lemon juice called for in the paleo recipe helps the fish stay moist. You can make this dish with a number of other fish varieties including tilapia, perch, and orange roughy.

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Louisiana Fish Fillets

Servings 2

Total Time: 35 minutes

Cook Time: 35 minutes

Nutrition Information

calories 275

carbohydrate 2g

protein 31g

fat 16g


  • 2 tablespoon(s) coconut oil
  • 1 medium lemon(s), juiced
  • 2 piece(s) fish fillet(s), (4-6oz) (sole, trout, snapper, or catfish)
  • 1/2 teaspoon(s) lemon pepper
  • 1/8 teaspoon(s) red pepper flakes
  • 1/8 teaspoon(s) garlic powder
  • 1/4 teaspoon(s) sea salt (optional)
  • 1/4 teaspoon(s) black pepper freshly ground (optional)


  1. Preheat oven to 350 F.
  2. In a medium oven-proof skillet, heat coconut oil and lemon juice over medium-high heat.
  3. Coat both sides of fillets, and lay side by side in the pan, overlapping slightly if necessary.
  4. Mix spices together and sprinkle over fillets.
  5. Bake for 20-25 minutes, depending on size of fillets and type of fish (catfish bakes the longest).
  6. The pan may blacken, but that's fine; the liquid will keep the fish moist.
  7. Season with sea salt and freshly ground black pepper (optional).

This recipe inspired in part or in whole from here


  1. Hrm. Not sure the nutritional information is working properly. Says this recipe has 2 cals per serving, but 31g fat and 16g carbohydrates. (This may be addressed elsewhere – I haven’t looked around.) Thanks!

  2. I’m definitely going to check this one out, but are you sure trout is part of the “white fish” family? I’ve been eating trout multiple times a week over the past few months and it’s most certainly related to the salmon family. I’m not saying that this recipe WOULDN’T work with trout, but I’m fairly certain trout doesn’t belong to the same family as a catfish. If anything, cod and basa fish would be closer to that than trout.

  3. Pete … I use the Cooking Light as my reference for subbing fishes, and the definitely have trout in the white fish class…

    “4. White, lean, and flaky: Atlantic croaker, black sea bass, branzino, flounder, rainbow smelt, red snapper, tilapia, rainbow trout, weakfish (sea trout), whiting

    5. White, firm, and oil rich: Atlantic shad, albacore tuna, California white sea bass, Chilean sea bass, cobia, lake trout, lake whitefish, Pacific escolar, Pacific sablefish, white sturgeon”

  4. I used sea perch and this was amazing. The last couple of fish recipes I’ve tried have been fairly ordinary because of bad quality fish. Spent the extra time to shop for some quality fillets and it was stunning.

  5. Rebecca M., “Sea trout” is significantly different from regular trout, which is a freshwater fish. It’s important to note the differences!

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