Cajun Style Blackened Fish with Veggie Rice and Mango Yoghurt
Ready in 35 minutes
• Serves 4
This dish most recently appeared in Fresh Start (5 Nights For 4) on Sunday, December 23, 2018.
This dish most recently appeared in Fresh Start (5 Nights For 4) on Sunday, December 23, 2018.
Ingredients
RICE
- 150g brown rice
- 1¼ cups chicken or vegetable stock ^
- Zest of ½ lemon
- 1 clove garlic, minced
- 250g frozen corn
VEGGIES
- 1 broccoli, florets and stalk diced 2cm
- 1 capsicum, diced 1cm
- ½ bag baby spinach, roughly chopped *
- ½ bunch chopped coriander *
- 1 Tbsp vinegar ^
- Juice of ½ lemon
MANGO YOGHURT
- 150g yoghurt
- 1 sachet mango coconut sauce
FISH
- 600g market fish, patted dry and larger fillets cut in half
- 1 pack Cajun spice mix
TO SERVE
- ½ lemon, cut into wedges
Steps
-
Bring a medium pot of salted water to the boil.
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Serve veggie rice topped with fish and mango yoghurt and squeeze over lemon.
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Prep & cook rice. In a small pot, combine rice, stock, lemon zest, corn and a pinch of salt and bring to the boil. Once boiling, cover with a lid and reduce to lowest heat to cook for 16 minutes. Turn off heat and steam, still covered, for a further 8 minutes. Do not lift lid during cooking.
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Prep & cook veggies. Cook broccoli in pot of boiling water for 2-3 minutes, until tender. Drain.
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Place all veggie ingredients in a large bowl.
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Make mango yoghurt. In a small bowl, mix together yoghurt and mango coconut sauce. Season.
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Prep fish. Coat fish with Cajun spice mix and season.
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Cook fish. When rice has about 5 minutes steam time remaining, heat ¾ tsp oil in a large, non-stick fry-pan on medium-high heat. Cook fish in two batches, for 1-2 minutes each side, until just cooked through. Use ¾ tsp more oil for second batch.
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Finish rice. Fluff up cooked rice and add to bowl with veggies, along with broccoli. Toss to combine and season.
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Prep lemon.
Nutritional Information
Energy |
1768 kj 423 kcal |
---|---|
Protein | 41.2g |
Carbohydrate | 48.3g |
Fat | 5.6g |