Feb 28, 2018Chatelaine
canola oil, divided
garlic cloves, minced
green bell pepper, chopped
3 1/2 tbsp
Cajun seasoning mix, divided
quick-cooking brown rice
1 1/2 cups
1 1/2 cups
frozen mixed vegetables, such as peas, carrots and beans
red snapper fillets, cut into large pieces, patted dry
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.
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.
NutritionCalories 425, Protein 39 g, Carbohydrates 48 g, Fat 13 g, Fibre 5 g, Sodium 368 mg. Excellent source of vitamin A
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