Cajun Style Blackened Fish with Veggie-Packed Rice and Mango Yoghurt

Cajun Style Blackened Fish with Veggie-Packed Rice and Mango Yoghurt

Ready in 35 minutes Serves 1
This dish most recently appeared in Fresh Start Lite 5 on Sunday, February 17, 2019.

Ingredients

Rice

  • 1/3 cup brown rice
  • ½ cup chicken stock
  • 1 cup frozen corn

Veggies

  • ¼ broccoli, florets and stalk diced 2cm
  • ¼ capsicum, diced 1cm
  • 1-2 handfuls baby spinach, roughly chopped
  • 1 bunch coriander, chopped
  • 1 tsp vinegar
  • Juice of ¼ lime

Mango Yoghurt

  • 2 Tbsp yoghurt
  • 1 pack mango coconut sauce

Fish

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

To Serve

  • ¼ lime, cut into wedges

Steps

  1. Bring a pot of hot salted water to the boil.
  2. Prep & cook rice. In a pot, combine rice, stock, a pinch of salt and corn 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 leave to steam, still covered, for 10 more minutes. Do not lift lid during cooking.
  3. Cook & prep veggies. Cook broccoli in pot of boiling water. Cook for 2-3 minutes, until tender. Drain well.
  4. Place all veggie ingredients in a bowl.
  5. Make mango yoghurt. In a bowl, mix together yoghurt and mango coconut sauce. Season.
  6. Prep fish. Coat fish with Cajun spice mix and season.
  7. Cook fish. When rice has about 5 minutes steam time remaining, heat ¼ tsp oil in a non-stick fry-pan on medium-high heat. Cook fish for 1-2 minutes each side, until just cooked through.
  8. Finish rice. Fluff up cooked rice and set half aside (this is leftover). Add remaining rice to bowl with veggies, along with broccoli. Season.
  9. Serve rice and veggies topped with fish and mango yoghurt and squeeze over lime wedge.

Nutritional Information

Energy 1871 kj
447 kcal
Protein 43.7g
Carbohydrate 52.1g
Fat 4.9g