Cajun-spiced fish with bean salad
Dinner with big flavours doesn’t get any easier than this. Our high-protein recipe is healthy, spicy and on the table in only ten minutes!
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
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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)
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Calories 496cal
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Kilojoules 2080kJ
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Protein 36g
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Total fat 22g
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–Saturated fat 4g
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Carbohydrates 35g
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–Sugars 3g
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Dietary fibre 10g
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Sodium 520mg
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Calcium 210mg
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Iron 3.5mg
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.
