
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.
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
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Bring a pot of hot salted water to the boil.
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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.
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Cook & prep veggies. Cook broccoli in pot of boiling water. Cook for 2-3 minutes, until tender. Drain well.
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Place all veggie ingredients in a bowl.
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Make mango yoghurt. In a 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 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.
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Finish rice. Fluff up cooked rice and set half aside (this is leftover). Add remaining rice to bowl with veggies, along with broccoli. Season.
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Serve rice and veggies topped with fish and mango yoghurt and squeeze over lime wedge.
Nutritional Information
Energy |
1871 kj 447 kcal |
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Protein | 43.7g |
Carbohydrate | 52.1g |
Fat | 4.9g |