Cajun-Style Blackened Fish with Green Rice and Mango Yoghurt

Cajun-Style Blackened Fish with Green Rice and Mango Yoghurt

Ready in 30 minutes • Serves 4
This dish most recently appeared in Ready in 20 (3 Nights For 4) on Sunday, March 11, 2018.
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If you like, you could use the bok choy stalks, thinly sliced, in with the rice to give a little freshness and texture.

Ingredients

Green Rice

  • 1 pack Japanese brown rice
  • 2¼ cups vegetable or chicken stock
  • 1 baby bok choy, end trimmed 1cm
  • 1 spring onion
  • ½-1 courgette
  • ½ bag baby spinach
  • 1 pottle salsa verde
  • Zest and juice of 1 lemon

Cajun Style Blackened Fish

  • 1 pack fish fillets
  • 1 pack Cajun spice mix

Mango Yoghurt

  • 1 pottle yoghurt
  • 1 sachet mango and coconut sauce (optional)

Steps

  1. Prepare bok choy. Combine rice and stock in a medium pot and bring to the boil. As soon as it boils, cover with a tight-fitting lid and reduce to lowest heat to cook for 15 minutes. Turn off heat and leave to steam, still covered, for a further 8 minutes. Do not lift lid at any time during cooking.
  2. While rice is cooking, prepare fish. Pat fish dry and remove any remaining scales or bones. Cut any larger fillets in half and season with Cajun spice mix.
  3. Thinly slice bok choy leaves (discard stalk) and spring onion, grate courgette and roughly chop spinach. Set aside. Mix all mango yoghurt ingredients together in a small bowl, season to taste. Set aside.
  4. When rice has 8 minutes steam time remaining, heat a drizzle of oil in a large fry-pan (preferably non-stick) on medium-high heat. Cook fish for 1–2 minutes each side, until just cooked through.
  5. Fluff up rice with a fork and toss with all green rice ingredients. Season to taste.
  6. To serve, divide green rice between plates, top with Cajun-style blackened fish and dollop with mango yoghurt.

Nutritional Information

Energy 2745 kj
656 kcal
Protein 34.4g
Carbohydrate 71.0g
Fat 25.6g