Zesty Cajun Fish with Spiced Rice Pilaf
Experience a vibrant culinary adventure with our Zesty Cajun Fish with Spiced Rice Pilaf! This delightful recipe combines the bold flavors of Cajun-seasoned white fish with a fragrant rice pilaf infused with aromatic vegetables and spices. Perfect for those on the 21 Day Wonder Diet, this dish is both satisfying and nutritious. Each bite is a celebration of Southern-inspired cuisine, ready to impress your dining companions. Serve it up and transport your taste buds to a sun-kissed bayou!
N/A
Servings
260
Calories
12
Ingredients
Ingredients
cooking spray
as needed (for greasing pans)
brown onion
1 small (finely chopped)
celery ribs
2 (trimmed and finely chopped)
garlic cloves
2 (crushed)
ground cinnamon
1/4 teaspoon
cloves
2
ground turmeric
1/4 teaspoon
long-grain white rice
3/4 cup
chicken stock
2 cups
flat-leaf parsley
1/4 cup (finely chopped)
white fish fillets
360 g
cajun seasoning
2 teaspoons
Instructions
1
Begin by spraying the base of a medium saucepan with cooking spray. Heat over medium heat, then add the finely chopped onion, celery, and crushed garlic. Sauté the vegetables, stirring frequently, for about 5 minutes until they are soft and fragrant.
2
Next, add the ground cinnamon, cloves, and ground turmeric to the saucepan. Continue to stir for another minute until the spices are well incorporated and aromatic.
3
Stir in the long-grain white rice, ensuring that the grains are evenly coated in the mixture. Pour in 2 cups of chicken stock and bring to a rolling boil.
4
Once boiling, reduce the heat to low, cover the saucepan tightly with a lid, and let it simmer for approximately 20 minutes or until the rice is tender and all liquid has been absorbed. Remove from heat and gently stir in the finely chopped flat-leaf parsley.
5
While the rice is cooking, spray a medium frying pan with cooking spray over medium-high heat. Season the white fish fillets evenly with the Cajun seasoning, ensuring coverage on both sides.
6
Place the seasoned fish in the hot frying pan. Cook for about 3-4 minutes on each side, or until the fish is cooked through and flakes easily with a fork.
7
To serve, spoon the fragrant rice pilaf onto plates and top with the Cajun fish fillets. Garnish with additional parsley if desired.
Nutrition Information
6g
Fat
31g
Carbs
22.5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Zesty Cajun Fish with Spiced Rice Pilaf?
It is a vibrant culinary dish that combines bold Cajun-seasoned white fish with a fragrant rice pilaf infused with aromatic vegetables and spices.
Is this recipe suitable for the 21 Day Wonder Diet?
Yes, this dish is specifically designed to be both satisfying and nutritious for those on the 21 Day Wonder Diet.
How many calories are in one serving of this dish?
There are 260 calories in this recipe.
What is the protein content of the Zesty Cajun Fish?
This recipe provides 22.5g of protein per serving.
What type of fish is recommended for this recipe?
The recipe calls for 360g of white fish fillets.
How do I prepare the vegetables for the rice pilaf?
You should finely chop the brown onion and celery ribs, and crush the garlic cloves before sautéing.
What spices are used to flavor the spiced rice pilaf?
The rice is flavored with ground cinnamon, cloves, and ground turmeric.
How long should I sauté the onion, celery, and garlic?
Sauté the vegetables for about 5 minutes until they are soft and fragrant.
What kind of rice should I use?
The recipe specifies 3/4 cup of long-grain white rice.
How much chicken stock is needed for the rice?
You will need 2 cups of chicken stock to cook the rice.
How long does the rice need to simmer?
Simmer the rice for approximately 20 minutes or until it is tender and all liquid is absorbed.
When should I add the parsley to the rice?
Gently stir in the finely chopped flat-leaf parsley after the rice has finished cooking and is removed from the heat.
How do I season the fish fillets?
Season the white fish fillets evenly on both sides with 2 teaspoons of Cajun seasoning.
How long does it take to cook the Cajun fish?
Cook the fish for about 3-4 minutes on each side over medium-high heat.
How can I tell when the fish is fully cooked?
The fish is ready when it is cooked through and flakes easily with a fork.
What is the total fat content of this meal?
This dish contains 6g of fat.
How many carbohydrates are in the Zesty Cajun Fish with Spiced Rice Pilaf?
There are 31g of carbohydrates per serving.
Does this recipe use oil for frying?
No, it uses cooking spray to keep the dish healthy and diet-friendly.
What is the recommended garnish for this dish?
You can garnish the final plate with additional finely chopped flat-leaf parsley.
Is this recipe considered spicy?
Yes, it features a bold Cajun seasoning which provides a zesty and spicy flavor profile.
How many garlic cloves are used in the recipe?
The recipe uses 2 crushed garlic cloves.
What are the primary flavor tags for this recipe?
Key tags include Cajun, fish, rice pilaf, seafood, and spicy.
How much Cajun seasoning is required?
You will need 2 teaspoons of Cajun seasoning for the fish.
What size onion should I use?
A small brown onion is recommended for this recipe.
How much cinnamon is included in the pilaf?
The rice pilaf uses 1/4 teaspoon of ground cinnamon.
How many celery ribs are needed?
The recipe calls for 2 celery ribs.
What is the preparation for the garlic?
The garlic should be crushed before being added to the saucepan.
Can I use this recipe for meal prep?
Yes, its balanced protein and carb profile makes it an excellent choice for a healthy dinner or meal prep.
What is the total number of ingredients in this recipe?
There are 12 ingredients in total.
Is this recipe categorized as comfort food?
Yes, it is tagged as both healthy eating and comfort food.