CAJUN STYLE BLACKENED FISH WITH VEGGIE-PACKED RICE AND MANGO YOGHURT

CAJUN STYLE BLACKENED FISH WITH VEGGIE-PACKED RICE AND MANGO YOGHURT

Ready in 30 minutes • Serves 4
This dish most recently appeared in Fresh Start (5 Nights For 4) on Sunday, September 30, 2018.
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Don’t lift the lid when cooking your rice as you risk undercooking it. If you prefer, use spray oil instead of liquid.

Ingredients

RICE

  • ¾ cup brown rice
  • 1¼ cups chicken or vegetable stock
  • Zest of ½ lemon
  • 1 clove garlic, minced
  • 250g frozen corn

VEGGIES

  • ½ broccoli, florets and stalk diced 2cm
  • 1 capsicum, diced 1cm
  • 1/3 bag baby spinach, roughly chopped
  • 1 Tbsp mint, chopped
  • 2 Tbsp parsley, chopped
  • 1 Tbsp chives, chopped
  • 1 Tbsp vinegar
  • Juice of ½ lemon

MANGO YOGHURT

  • 150g yoghurt
  • ½ cup mango coconut sauce

FISH

  • 600g market fish, patted dry and larger fillets cut in half
  • 1 Tbsp Cajun spice mix

TO SERVE

  • ½ lemon, cut into wedges

Steps

  1. Bring a medium pot of salted water to the boil.
  2. To serve, spoon rice and veggies onto plates. Top with fish, a dollop of mango yoghurt and squeeze over lemon wedge.
  3. Prep & cook rice. In a small pot, combine rice, stock, lemon zest, garlic, corn and a pinch of salt. Bring to the boil. Once boiling, cover with a lid and reduce to lowest heat to cook for 16 minutes. Turn off heat and leave to steam, still covered, for a further 8 minutes. Do not lift lid during cooking.
  4. Prep & cook veggies. Cook broccoli in pot of boiling water. Cook for 2-3 minutes, until tender. Drain well.
  5. Place all veggie ingredients in a large bowl.
  6. Make mango yoghurt. In a small bowl, mix together yoghurt and mango coconut sauce. Season.
  7. Prep fish. Coat fish with Cajun spice mix and season.
  8. Cook fish. When rice has about 5 minutes steam time remaining, heat 1½ tsp oil in a large (preferably non-stick), fry-pan on medium-high heat. Cook fish in two batches, for 1-2 minutes each side, until just cooked through. Use another 1½ tsp oil for second batch.
  9. Finish rice. Fluff up cooked rice and add to bowl with veggies, along with broccoli. Season.
  10. Prep lemon.

Nutritional Information

Energy 1810 kj
433 kcal
Protein 41.2g
Carbohydrate 48.3g
Fat 6.8g