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Cajun Baked Salmon + Weekly Menu

I knew the day would come…and it has arrived. My kids have turned into French fry fanatics who refuse to try new things, eat anything with fiber, and are generally just being a pain in the rear when it comes to food. It was as if they got ahold of a drug (French fries at lunch on Saturday) and simultaneously formed an addiction (trans fat and sugar) and an aversion (everything healthy). Lovely, just lovely.

Apologies for the TMI, but Shea has spent HOURS battling constipation this past weekend and it seems everywhere we turn there’s more to combat. Go to church – fruit snacks and animal crackers galore = no lunch. After school care = PLATES of snack. If she comes home only to refuse dinner again this week, I’m going to go postal on the daycare. Kids should not be snacking 3pm to wheneverthehecktheyfeellikeit.

I’m channeling my authoritarian feeding style and FAILING MISERABLY. Yesterday was Mother’s Day and all I wanted was for them to eat my cauliflower and chickpea salad and LIKE IT. A mother can dream, right? Mark ate it and admitted it was good so there was hope for my children.

Obviously, I’m discouraged. I’ve been blessed (very blessed!) with little human foodies up until now and so it seems I am joining other parents in the perils that surround childhood nutrition. I am keeping consistent and firm, as hard as that is. Piper went to bed crying and asking for a “bar” (Larabar) before bed and albeit a perfectly healthy choice, I do not want to start the habit of denying dinner and get rewarded later with a snack.

I hope she’s a quick learner…

And I hope that Shea can rekindle her love for fruits and vegetables. Water, too. Any other advice for kiddo constipation? Yes, on RD mom blogs we talk about food…and bowels. Because that’s what moms and RDs do. #sorrynotsorry

What was a hit in my house? This salmon! I’m always up for a good’ol sheet pan meal and this simple, yet flavorful recipe was ready in a quick minute. My kids continue to be seafood lovers (small victories!) and they gobbled it right up. There’s something about that Cajun seasoning that is bold yet simple that makes for a memorable meal. Served alongside rice and beans, this recipe will be on repeat!

Cajun Baked Salmon
Prep time: 
Cook time: 
Total time: 
Serves: 6 servings (5 oz salmon with ~1 cup veggies)
  • 2 lbs skin-on salmon fillets (~6 filets)
  • 4 red/yellow/orange bell peppers, sliced
  • 1 red onion, sliced
  • 3 Tbsp olive oil
  • 4 garlic cloves, minced
  • 3 Tbsp Cajun seasoning, divided
  1. Preheat oven to 425 degrees F. Line a large, rimmed baking sheet with parchment paper.
  2. Place sliced peppers, onions, and garlic on baking sheet; drizzle with the olive oil and ½ the Cajun seasoning. Toss well to coat.
  3. Sprinkle salmon filets with remaining Cajun seasoning and nestle each filet between the veggies, skin side down.
  4. Bake for 20-23 minutes, depending on the thickness of salmon. Serve hot.
Nutrition Information
Serving size: 5 oz filet with ~1 cup veggies Calories: 291 Fat: 14.8 Carbohydrates: 7.8 Sugar: 1.5 Sodium: 451 Fiber: 2.0 Protein: 34.3 Cholesterol: 73

Weekly Menu: May 12th – 16th

Be well,

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