Cajun-spiced fish with bean salad
Reviewed by our expert panelServes: 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)
-
Calories 496cal
-
Kilojoules 2080kJ
-
Protein 36g
-
Total fat 22g
-
–Saturated fat 4g
-
Carbohydrates 35g
-
–Sugars 3g
-
Dietary fibre 10g
-
Sodium 520mg
-
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
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
