Cajun Style Blackened Fish with Veggie-Packed Rice & Mango Yoghurt

Cajun Style Blackened Fish with Veggie-Packed Rice & Mango Yoghurt

Ready in 30 minutes • Serves 1
This dish most recently appeared in Fresh Start (5 Meals For 1) on Sunday, February 9, 2020.
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Ingredients

RICE

  • 1 pack brown rice
  • 1/2 corn cob, kernels removed
  • 1/4 broccoli, florets & stalk diced 2cm
  • 1/2 tomato, finely diced
  • 1/2 pack baby spinach, roughly chopped
  • 1/2 bunch coriander, chopped
  • 1/2 Tbsp vinegar
  • Juice of 1/4 lemon

MANGO YOGHURT

  • 2 Tbsp yoghurt
  • 1/2 pack mango coconut sauce

FISH

  • 1 pack market fish
  • 1 pack Cajun spice

TO SERVE

  • 1/4 lemon, cut into wedges

Steps

  1. Bring a pot of hot salted water to the boil.
  2. Prep veggies & cook rice. Add rice to pot of boiling water and cook for about 25 minutes, until tender. Add corn and broccoli to pot for final 3 minutes of cook time. Drain well. Just before serving, toss in a bowl with remaining rice ingredients.
  3. Make mango yoghurt. In a small bowl, mix together yoghurt and mango coconut sauce. Season.
  4. Prep fish. Pat fish dry and cut any larger fillets in half. Coat fish with Cajun spice and season.
  5. Cook fish. When rice has about 6 minutes cook time remaining, heat 1/2 tsp oil in a non-stick fry-pan on medium-high heat. Cook fish, for 1-2 minutes each side, until just cooked through.
  6. Prep lemon.
  7. Serve rice and veggies topped with fish, mango yoghurt and a lemon wedge.

Nutritional Information

Energy 1650 kj
394 kcal
Protein 41.5g
Carbohydrate 38.6g
Fat 6.3g