Cajun fish on black rice salad

Author: Alice Brodie

Photographer: Melanie Jenkins

Serves: 1

Time to make: 35 mins

Ingredients

More weights & measures

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)

Instructions

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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

Protein 36 g

Total fat 26 g

Saturated fat 3 g

Carbohydrates 45 g

Sugar 7 g

Dietary fibre 8 g

Sodium 170 mg

Calcium 130 mg

Iron 5 mg

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.