Cajun fish on black rice salad
Serves: 1
Time to make: 35 mins
Total cost: $6.80
(at time of publication)
Ingredients
- 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)
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Instructions
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 573cal
-
Kilojoules 2400kJ
-
Protein 36g
-
Total fat 26g
-
–Saturated fat 3g
-
Carbohydrates 45g
-
–Sugars 7g
-
Dietary fibre 8g
-
Sodium 170mg
-
Calcium 130mg
-
Iron 5mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
