Cajun-Style Blackened Fish with Green Rice and Mango Yoghurt Own

Cajun-Style Blackened Fish with Green Rice and Mango Yoghurt Own

Ready in 30 minutes • Serves 1
This dish most recently appeared in My Classic (5 Meals For 1) on Sunday, April 15, 2018.
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Make sure to save some of the salsa verde to use in Thursday night’s dish! If you like, you could use the bok choy stalks, thinly sliced, in with the rice to give it even more freshness and texture. There’ll be plenty of green rice leftover from tonight’s dinner, which will be great for lunch the next day paired with your favourite protein!

Ingredients

Green Rice

  • ½ cup Japanese brown rice
  • ¾ cup vegetable or chicken stock
  • ¼-½ baby bok choy
  • 1 spring onion
  • ½ bag baby spinach and kale leaf mix
  • 2 Tbsp salsa verde
  • Zest and juice of ½ lemon

Fish

  • 150g market fish
  • 1½ tsp Cajun spice mix

Mango Yoghurt

  • 2 Tbsp yoghurt
  • ½-1 Tbsp mango and coconut sauce (depending on heat preference)

Steps

  1. Combine rice and stock in a small pot and bring to the boil. As soon as it boils, cover with a tight-fitting lid, reduce to lowest heat to cook for 15 minutes. Turn off heat, and leave to steam, covered, for a further 8 minutes. Don’t lift lid during cooking.
  2. While rice is cooking, pat fish dry and remove any remaining scales or bones. Cut any larger fillets in half and season with Cajun spice mix. Set aside to marinate.
  3. While fish is marinating, trim bok choy 1cm and rinse leaves. Thinly slice bok choy, spring onion and baby spinach and kale mix. Set aside. In a small bowl, mix together yoghurt and mango coconut sauce. Season to taste and set aside.
  4. When rice has about 5 minutes steam time remaining, heat a drizzle of oil in a small, (preferably non-stick) fry-pan on medium-high heat. Cook fish for 1-2 minutes each side, until just cooked through.
  5. Fluff up rice with a fork, add all remaining green rice ingredients and toss together. Season to taste.
  6. To serve, place half the green rice onto a plate and top with Cajun-style blackened fish and a dollop of mango yoghurt.

Nutritional Information

Energy 2466 kj
589 kcal
Protein 39.3g
Carbohydrate 48.7g
Fat 26.2g