Cajun-Style Blackened Fish
Ready in 30 minutes
• Serves 2
This dish most recently appeared in Fresh Start (5 Nights For 2) on Sunday, October 8, 2017.
This dish most recently appeared in Fresh Start (5 Nights For 2) on Sunday, October 8, 2017.
With veggie-packed rice and mango yoghurt
Ingredients
VEGGIE-PACKED RICE
- 1/3 cup brown rice
- ½ cup chicken or vegetable stock
- Zest of ½ lemon
- 1 clove garlic, minced
- ½ head broccoli
- 125g frozen corn
- ½ capsicum
- ½ bag baby spinach leaves
- ¼ cup mixed parsley, coriander and mint leaves
- 1½ teaspoons vinegar (e.g. white wine, red wine, apple cider)
- Juice of ½ lemon
CAJUN-STYLE BLACKENED FISH
- 300g fish fillets
- 1½ teaspoons Cajun spice mix
- 1½ teaspoons oil, for cooking
MANGO YOGHURT
- 75g natural yoghurt
- 1 tablespoon mango coconut sauce
TO SERVE
- ½ lemon, cut into wedges
Steps
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Bring a medium pot of salted water to the boil. Combine rice, stock, lemon zest, garlic and a pinch of salt in a small pot and bring to the boil. As soon as it boils, cover with a lid and reduce to lowest heat to cook for 12 minutes. Turn off heat and leave to steam, still covered, for a further 10 minutes. Do not lift lid during cooking.
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While rice is cooking, pat fish dry with paper towels, remove any remaining scales or bones and cut any larger fillets in half. Season both sides with salt and coat in Cajun spice mix. Set aside.
-
Dice broccoli florets and stalk 2cm. Add broccoli and corn to pot of boiling water and cook for 2-3 minutes, until tender. Drain well.
-
Remove core and seeds from capsicum and dice 1cm. Roughly chop spinach and herbs. Place all in a large bowl. In a small bowl, mix together yoghurt and mango coconut sauce and season to taste with salt. Set aside.
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When rice has about 5 minutes steam time remaining, heat oil in a large (preferably non-stick), fry-pan on medium-high heat. Cook fish for 1-2 minutes each side, until just cooked through.
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Fluff up cooked rice with a fork and add to bowl with veggies, along with broccoli and corn. Stir through vinegar and lemon juice. Season to taste with salt and pepper.
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spoon veggie-packed rice onto plates. Top with Cajun-style blackened fish and a dollop of mango yoghurt. Squeeze over a lemon wedge just before eating.
Nutritional Information
Energy |
1743 kj 417 kcal |
---|---|
Protein | 42.1g |
Carbohydrate | 43.1g |
Fat | 7.0g |