Ocean Trout with Cajun Spices
Preparation time is 5minutes
Cook time is 10minutes
Total time is 15minutes
Serve is for 4 people
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Difficulty level: 3 out of 4
10 Ingredients
Number of servings
4
- 1 small red capsicum, chopped
- 2tablespoons coriander leaves
- 1 corn cob
- 1 zucchini, chopped
- 2 green shallots, chopped
- 5milliliter olive oil spray
- 2teaspoons cajun spice blend
- 120grams leafy salad mix (to serve)
- 4 ocean trout fillets
- 1/2 cup tartare sauce (to serve)
Nutrition per serving
2140kJ / 510Cal
2140 Kilojoules or 510 Calories
25% of daily energy intake*
Protein
35.2grams
Fat
35.0grams
Carbs
15.3grams
Sugars
8.2grams
Quantities above are a guide only. *Percentage daily energy intake is based on an average adult diet of 8700 kJ.
Method
Step 1 of 7
Spray fish with oil spray and sprinkle skinless side with spice.
Step 2 of 7
Heat a non-stick frying pan over a medium-high heat and when hot spray with oil.
Step 3 of 7
Cook fish skin-side down for 3 minutes, then turn over and cook for 2-3 minutes more or to your liking.
Step 4 of 7
Remove from pan and keep warm.
Step 5 of 7
Cut kernels from corn cob and add to pan. Cook for 2 minutes until tender. Add capsicum, zucchini and shallots and toss over heat until warmed through..
Step 6 of 7
Place fish onto serving plates, top with warm salsa and coriander leaves.
Step 7 of 7
Serve with mixed leaves and tartar sauce.
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