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Blacked red snapper with Cajun rice. Photo, Roberto Caruso.
3 tbsp canola oil, divided
1 onion, chopped
2 garlic cloves, minced
1 green bell pepper, chopped
3 1/2 tbsp Cajun seasoning mix, divided
2 tbsp tomato paste
3/4 cup quick-cooking brown rice
1 1/2 cups water
1 1/2 cups frozen mixed vegetables, such as peas, carrots and beans
450 g red snapper fillets, cut into large pieces, patted dry
2 green onions, thinly sliced
HEAT 1 tbsp oil in a medium saucepan over medium. Add onion, garlic, green pepper and 1 1/2 tbsp Cajun seasoning. Cook, stirring occasionally, until softened, 4 min. Stir in tomato paste, rice and water. Bring to a boil, then cover, reduce to medium-low and simmer 17 min. Stir in vegetables and continue to cook, covered, until vegetables are heated through and rice is tender, 3 to 4 min.
SPREAD remaining 2 tbsp Cajun seasoning on a plate. Coat fish with seasoning.
HEAT remaining 2 tbsp oil in a large non-stick frying pan over high. Add fish and cook until a dark crust forms, 1 to 2 min per side. Remove from pan. Stir green onions into rice, then serve with fish.
Calories 425, Protein 39g, Carbohydrates 48g, Fat 13g, Fibre 5g, Sodium 368mg.
Excellent source of vitamin A.
Kitchen Tip: Look for Cajun seasoning in the spice aisle of your grocery store.
Kitchen Tip: The hot pan may become smoky as the fish cooks, so keep the exhaust fan on or open a window.