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Cajun fish on black rice salad

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Serves: 1
Time to make: 35 mins

Cajun fish on black rice salad

  • 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
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