Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Cajun fish on black rice salad

Time to make: 35 mins
Serving: 1 person

Ratings: 5.0

Save to favs/meal planning

See favs

Share or print this recipe

Ingredients

Measurements explained

¼ cup black rice
3 radishes, sliced cucumber, cubed
4 cherry tomatoes, halved
1 head cos lettuce, leaves torn
2 teaspoons flaxseed oil
1 tablespoon pumpkin seeds
spray oil
150g white fish (terakihi or snapper work well)
2 teaspoons homemade Cajun seasoning (see tip)

Always check food labels for allergens or trace warnings before buying your ingredients.

Instructions

Stay Awake

(Stops screen from sleeping)

1 Rinse rice until water runs clear. Cook according to packet directions.

2 Place salad ingredients on a plate and drizzle with flaxseed oil.

3 Place pan over a medium heat and dry-fry pumpkin seeds until they start to brown and pop. Set aside to cool.

4 Reheat the pan, spray with oil, add fish, sprinkle with Cajun seasoning and cook for 1-2 minutes each side until browned.

5 Spoon rice onto plate, next to the salad. Place fish on top and sprinkle with pumpkin seeds. Serve with a lemon wedge.

Variations

Make it gluten free: Check seasoning (or ground spices if you’re making your own) are gluten free.

HFG tip

Avoid using high-sodium Cajun seasonings by making your own. Combine 1/4 teaspoon cayenne, 1/4 teaspoon black pepper, 1/4 teaspoon dried oregano, 1/4 teaspoon dried thyme, 1/4 teaspoon chilli flakes, 1/4 teaspoon garlic powder and 1/2 teaspoon paprika.

Nutrition info (per serve)

Calories 573 cal

Kilojoules 2400 kJ

Total fat 26 g

Saturated fat 3 g

Member only

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

Find this recipe interesting?

Save to favs/meal planning

See favs

First published: Dec 2015

Tag us on Instagram at @healthyfoodguidemag

One comment on Cajun fish on black rice salad

25280496 July 28, 2023 at 5:15 pm #

This a weekly favourite in our household. Great with a spoonful of guacamole on the side too.

Log in to Reply

Achieve your goals

Unlock your ultimate healthy eating toolkit

Get instant access to everything you need to plan, shop and eat well in one place.

Summer granola parfait

Asian-style coconut chicken omelette

Healthier lamb hotpot

Stuffed lamb and quinoa peppers

View more recipes

Nutrition advice you can trust

At healthyfood.com, we make healthy living easier with trusted, evidence-based nutrition advice and inspiring, nutritionist-approved recipes. All content is created by qualified experts and reviewed by accredited dietitians.

Every recipe meets strict nutrition standards aligned with the Australian and New Zealand Dietary Guidelines.