- 0:15 Prep
- 0:10 Cook
- 4 Servings
- Capable cooks
Yoghurt dressing tempers the heat of this spicy Cajun spiced fish and salad.
Ingredients
- 1 tablespoon cajun seasoning
- 400g firm white fish fillets (see note)
- 1 tablespoon olive oil
- 150g sugar snap peas, trimmed
- 100g packet baby Asian salad leaves
- 2 Lebanese cucumbers, peeled, halved, sliced
- 1/3 cup fresh coriander leaves
Yoghurt dressing
- 200g plain yoghurt
- 2 tablespoons lime juice
Method
- Step 1Place seasoning on a plate. Pat fish dry with paper towel. Coat both sides of fish in seasoning, shaking off excess.
- Step 2Heat oil in a large frying pan over medium heat. Cook fish for 4 to 5 minutes each side or until just cooked through. Cool slightly. Using a fork, break into chunks and set aside.
- Step 3Bring a small saucepan of water to the boil over high heat. Add peas. Boil for 1 to 2 minutes or until just tender. Drain. Rinse under cold water. Transfer to a large bowl.
- Step 4Make yoghurt dressing: Place yoghurt and lime juice in a jug. Season with salt and pepper. Whisk to combine.
- Step 5Combine salad leaves, cucumber, and coriander, with sugar snap peas already in large bowl. Add fish. Dollop with dressing. Serve.
- High protein
- Low carb
- Low kilojoule
- Low sodium
- Low sugar
- Lower gi
Nutrition
883 kj
Energy
10g
Fat Total
3g
Saturated Fat
2g
Fibre
20g
Protein
62mg
Cholesterol
255.49mg
Sodium
9g
Carbs (sugar)
10g
Carbs (total)
All nutrition values are per serve
Notes
You could use ling, perch or blue eye fish fillets.
- Author: Liz Macri
- Image credit: Amanda McLauchlan
- Publication: Super Food Ideas
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