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Cajun fish
Serves: 4
Time to make: 25 mins , plus marinating, see tip
Ingredients
- 4 x 125g white fish steaks such as warehou
- 1 tablespoon olive oil
- 2 lemons, juice
- 2 teaspoons Cajun seasoning mix
- olive oil spra
- To serve
- 3 spring onions, finely chopped
- 700g new potatoes, boiled or steamed
- 2 cobs corn, halved
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Instructions
1 Place fish steaks in a non-metallic dish. Add oil and lemon juice. Sprinkle spice over fish evenly. Leave to marinate for at least 1 hour.
2 Heat a non-stick pan with spray oil, then cook steaks for 3-4 minutes either side turning once, until slightly crispy on the outside. Serve with sliced spring onions and seasonal vegetables of your choice such as potatoes and corn on the cob.
HFG tip
You can prepare the fish without marinating, but it won't have such an intense flavour.
Nutrition Info (per serve)
-
Calories 473cal
-
Kilojoules 1980kJ
-
Protein 26g
-
Total fat 22g
-
–Saturated fat 4g
-
Carbohydrates 45g
-
–Sugars 5g
-
Dietary fibre 4g
-
Sodium 290mg
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Calcium 40mg
-
Iron 3mg
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.
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