Blackened red snapper with cajun rice

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PREP TIME

10 min

TOTAL TIME

25 min

Serves

4

Blackened red snapper with cajun rice

Photo, Roberto Caruso.


Ingredients

  • 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

Instructions

  • 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.

Chatelaine Quickies: Provencal pan salmon

Nutrition (per serving)

  • Calories
  • 425,
  • Protein
  • 39 g,
  • Carbohydrates
  • 48 g,
  • Fat
  • 13 g,
  • Fibre
  • 5 g,
  • Sodium
  • 368 mg.
  • 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.

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