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.
Categories
- Pescatarian
- Low saturated fat
- Low salt
- Gluten free
- Tree nut free
- Low sugar
- Sesame free
- Zucchini
- Mains
- High protein
- High fibre
- North American
- Wheat free
- Quick & easy lunch
- Fish dishes
- Dairy free
- Peanut free
These categories are provided as a guide only and do not reflect any ingredients or products displayed or referred to on this recipe page and that are not listed in the recipe’s ingredients list. Find out more about allergy, dietary and lifestyle category tags.
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