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!
Reviewed by our expert panel 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)
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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
-
–Saturated fat 4g
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Carbohydrates 35g
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–Sugars 3g
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Dietary fibre 10g
-
Sodium 520mg
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Calcium 210mg
-
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.
Photographer: Mark O'Meara
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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