Next, choose a time

Ocean Trout with Cajun Spices

Ocean Trout with Cajun Spices
Preparation time is 5minutes
Cook time is 10minutes
Total time is 15minutes
Serve is for 4 people
Unable to load
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

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.

You might also like


Your identity is kept private from the public