Blackened red snapper with cajun rice
0
- Prep Time10 mins
- Total Time25 mins
- Makes4 servings
Blacked 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 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.