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 My Family Express Bag on Sunday, December 16, 2018.

Ingredients

Green Rice

  • 1 pack Jasmine rice
  • 1 baby bok choy
  • 2 spring onions
  • ½ bag baby spinach *
  • 1 pack green sauce
  • Zest and juice of 1 lemon

Cajun-Style Fish

  • 1 pack market fish
  • 1 pack Cajun spiced flour

Mango Yoghurt

  • 150g yoghurt
  • 1 pack mango and coconut sauce

Steps

  1. Cook rice In a medium pot, combine rice and 2¼ cups water and bring to the boil. Once boiling, cover with a tight-fitting lid and reduce to lowest heat to cook for 12 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. Prep fish Pat fish dry and remove any scales or bones. Cut any larger fillets in half. Season with Cajun spiced flour.
  3. Prep veggies and yoghurt Thinly slice bok choy and spring onions, then roughly chop spinach. Set aside. If you like, you can thinly slice the bok choy stalks and toss them through the rice. This will help give the rice a little freshness and texture. In a small bowl, mix all mango yoghurt ingredients together and season.
  4. Cook fish When rice has about 8 minutes steam time remaining, heat a small drizzle of oil in a large non-stick fry-pan, on medium-high heat. Cook fish for 1-2 minutes each side, until just cooked through.
  5. Finish rice Fluff up cooked rice with a fork and toss with all green rice ingredients. Season.
  6. Serve green rice topped with fish and mango yoghurt.

Nutritional Information

Energy 2378 kj
568 kcal
Protein 32.6g
Carbohydrate 73.4g
Fat 15.8g