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 4
This dish most recently appeared in Fresh Start Lite 20 on Sunday, February 17, 2019.

Ingredients

Rice

  • ¾ cup brown rice
  • 1¼ cups chicken stock
  • 250g frozen corn

Veggies

  • 1 broccoli, florets and stalk diced 2cm
  • 1 capsicum, diced 1cm
  • ½ pack baby spinach, roughly chopped
  • ½ bunch mint, chopped
  • 1 bunch coriander, chopped
  • 1 Tbsp vinegar
  • Juice of ½ lemon

Mango Yoghurt

  • 150g yoghurt
  • ½-1 pack mango coconut sauce

Fish

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

To Serve

  • ½ lemon, cut into wedges

Steps

  1. Bring a pot of hot salted water to the boil.
  2. 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 a further 10 minutes. Do not lift lid during cooking.
  3. Cook & prep veggies. Cook broccoli in pot of boiling water 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 1½ tsp oil in a non-stick fry-pan on medium-high heat. Cook fish in two batches, for 1-2 minutes each side, until just cooked through. Use 1½ tsp oil for second batch.
  8. Finish rice. Fluff up cooked rice and add to bowl with veggies, along with broccoli. Season.
  9. Serve rice and veggies topped with fish and mango yoghurt and squeeze over lemon wedge.

Nutritional Information

Energy 1844 kj
441 kcal
Protein 42.9g
Carbohydrate 47.9g
Fat 7.0g