Cajun fish on black rice salad

Serves: 1
Time to make: 35 mins

Total cost: $ 6.80

(at time of publication)

Ingredients
Nutrition Info.(per serve)

1/4 cup black rice
3 radishes, sliced cucumber, cubed
4 cherry tomatoes, halved
1 head cos lettuce, leaves torn
2 teaspoons flaxseed oil
1 tablespoon pumpkin seeds
oil spray
150g white fish (terakihi or snapper work well)
2 teaspoons homemade Cajun seasoning (see tip)

Nutrition Info

Kilojoules 2400kJ
Calories 573cal
Protein 36g
Total fat 26g
Saturated fat 3g
Carbohydrates 45g
Sugars 7g
Dietary fibre 8g
Sodium 170mg
Calcium 130mg
Iron 5mg

Instructions

1 Rinse rice until water runs clear. Cook according to packet directions.

2 Place salad ingredients on a plate and drizzle with flaxseed oil.

3 Place pan over a medium heat and dry-fry pumpkin seeds until they start to brown and pop. Set aside to cool.

4 Reheat the pan, spray with oil, add fish, sprinkle with Cajun seasoning and cook for 1-2 minutes each side until browned.

5 Spoon rice onto plate, next to the salad. Place fish on top and sprinkle with pumpkin seeds. Serve with a lemon wedge.

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Variations

Make it gluten free: Check seasoning (or ground spices if you’re making your own) are gluten free.

HFG tip

Avoid using high-sodium Cajun seasonings by making your own. Combine 1/4 teaspoon cayenne, 1/4 teaspoon black pepper, 1/4 teaspoon dried oregano, 1/4 teaspoon dried thyme, 1/4 teaspoon chilli flakes, 1/4 teaspoon garlic powder and 1/2 teaspoon paprika.

Author:Alice Brodie

Photographer: Melanie Jenkins

First published: Dec 2015