Use some Cajun seasoning to spice up some white fish fillets for a quick and easy supper. Tasty and colourful, this simple dish packs quite a nutritional punch with plenty of protein, dietary fibre, vitamins and minerals but relatively low healthy carbs.
Ingredients
200g baby new potatoes
2 x 150g skinned plaice, sole or cod fillets
spray oil
1 tsp Cajun seasoning
a squeeze of lemon juice
a few sprigs of parsley, finely chopped
salt and ground pink peppercorns
2 small tomatoes, sliced
lemon slices, to serve
Sweetcorn salad:
150g sweetcorn kernels in water, drained
6 spring onions, finely chopped
1 small avocado, peeled, stoned and diced
1 red pepper, deseeded and diced
¼ cucumber, diced
a few sprigs of parsley, chopped
juice of 1 small lemon
2 tbsp oil-free vinaigrette dressing
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Preheat the oven to 180°C, gas mark 4. Line a baking tray with a sheet of baking parchment and place the fish fillets on top. Spray them lightly with oil, sprinkle with lemon juice and dust with the Cajun seasoning. Cook in the preheated oven for 8–10 minutes, until the fish is cooked through.
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Meanwhile, cook the new potatoes in a pan of boiling salted water for 12–15 minutes. Drain well.
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While the potatoes and fish are cooking, mix all the sweetcorn salad ingredients together in a bowl.
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Transfer the hot fish fillets to two serving plates and grind some salt and pink peppercorns over them. Sprinkle with parsley and serve with the new potatoes and sweetcorn salad with a sliced tomato and lemon slices on the side.
Increase The Calories?
Use two x 200g white fish fillets and 300g new potatoes and serve with 2 tsps tartar sauce. This will add 2.8g fat and 9.2g carbs per serving.
Serves: 2
Prep time: 15 Minutes
Cook time: 15 Minutes
Calories: 400 kcal per serving