Cajun-spiced fish with bean salad
Serves: 4
Time to make: 10 mins
Ingredients
- 4 x 150g firm white fish fillets
- 2 teaspoons Cajun seasoning
- 250g SunRice Brown Rice microwave sachet
- 1 can mixed beans, drained and rinsed
- 1 large, avocado, peeled and sliced into wedges
- 8 cups mixed salad leaves, to serve
- drizzle olive oil
- lemon wedges, to serve
Instructions
1 Spray a large non-stick frying pan with olive oil and set over a medium-high heat. Sprinkle the fish fillets with Cajun seasoning and cook for 2 minutes each side, or until cooked through. Cook rice according to packet instructions. In a bowl, combine rice and mixed beans.
2 Place fish on 4 plates and divide bean salad equally. Serve with avocado, mixed leaves dressed with olive oil, and a lemon wedge.
Variations
Make it gluten free: Check seasoning is gluten free.
HFG tip
NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.
Nutrition Info (per serve)
Kilojoules 2080kJ
Calories 496cal
Protein 36g
Total fat 22g
–Saturated fat 4g
Carbohydrates 35g
–Sugars 3g
Dietary fibre 10g
Sodium 520mg
Calcium 210mg
Iron 3.5mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
Photographer: Mark O'Meara
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
This site complies with the HONcode standard for trustworthy health information
