Cajun Fish with Rice Salad
WITH Jazmyn McKinnie
Dinner/Lunch • 25 mins • Serves: 4 • Cost: $20 approx. ($5/serve)
This Cajun fish with rice salad is a nutrient-packed meal that keeps you energised and satisfied. The fish provides protein for strong muscles and brain function, while the brown rice and kidney beans offer long-lasting energy and fibre to support digestion. Veggies like broccoli, parsley, and sundried tomatoes are loaded with antioxidants to help your body fight off illness and keep you feeling great!
INGREDIENTS
- 4 white fish fillets
- 2 TBSP Cajun seasoning (or see below how to mix a homemade Cajun seasoning)
- 1 cup cooked brown rice (or 2 packets of microwaveable brown rice to save time)
- 1 broccoli
- ¼ cup sundried tomatoes
- ½ bunch fresh parsley
- 1 can kidney beans
- 1 fresh lemon, juiced
- 2TBSP olive oil
- salt and pepper
Homemade Cajun seasoning
- 2 tsp paprika
- ¼ tsp cayenne pepper
- 1 tsp oregano
- 1 tsp garlic powder
- ½ tsp salt
- ½ tsp pepper
METHOD
- blanch broccoli: boil kettle, chop broccoli into thin slices, place in hot water, leave for 2 mins then rinse with cold water. Put aside.
- roughly chop sundried tomatoes, finely chop parsley, rinse kidney beans.
- mix cooked rice with broccoli, sundried tomatoes, parsley, beans, pinch of salt & pepper. Stir through olive oil and lemon juice, put aside.
- heat a drizzle of olive oil on medium to high heat on a fry pan.
- dip fish fillets in Cajun spice.
- Pan fry fish 2-3 mins each side.
