Cajun Fish with Kumara Chips, Slaw and Chipotle Yoghurt
Ready in 25 minutes
• Serves 4-5
This dish most recently appeared in My Family (5 Nights For 4) on Sunday, January 31, 2016.
This dish most recently appeared in My Family (5 Nights For 4) on Sunday, January 31, 2016.
These fish fillets are coasted in a mild Cajun seasoning.
Ingredients
SLAW
- ¼ cup natural yoghurt
- 2 tablespoons mayonnaise
- ½ teaspoon mustard (e.g. wholegrain, Dijon)
- ½ teaspoon runny honey
- 1 baby cabbage
- 2 carrots
- 1 apple
CAJUN FISH
- 450g fish fillets
- 1 tablespoon mild Cajun seasoning (optional, adults)
- ¼ teaspoon salt
CHIPOTLE YOGHURT
- ½ cup natural yoghurt
- 1 sachet chipotle sauce (optional, adults)
- 2 tablespoons picked coriander leaves (optional, adults)
- 1 lemon, cut into wedges (optional, adults)
KUMARA CHIPS
- 600g red kumara, scrubbed and cut into 1.5cm-thick chips
Steps
-
oven to 220°C. Line an oven tray with baking paper.
-
Toss kumara with a drizzle of oil on prepared tray. Season with salt and pepper and roast for 20 minutes or until golden and tender. Turn once during cooking.
-
While kumara cooks, prepare the rest of the meal. In a large bowl, mix yoghurt, mayonnaise, mustard and honey together; finely slice cabbage until you have about 4 cups worth; peel and grate carrots; grate apple; place all in bowl with dressing and toss to combine. Season to taste with salt and pepper.
-
Pat fish dry with paper towels, remove any remaining scales and bones and cut any larger fillets in half. Toss in mild Cajun seasoning (if using) and salt. Heat a drizzle of oil in a large fry-pan (preferably non-stick), on medium to high heat. Cook fish, for 1–2 minutes each side, until just cooked through, depending on thickness.
-
In a small bowl, combine yoghurt with chipotle sauce (if using).
-
Place kumara chips and slaw onto each plate. Top with Cajun fish and a dollop of chipotle yoghurt (for the adults). Garnish with coriander and a wedge of lemon to squeeze over just before eating (if desired).
Nutritional Information
Energy |
1806 kj 432 kcal |
---|---|
Protein | 25.8g |
Carbohydrate | 47.4g |
Fat | 13.5g |