Cajun crusted white fish

cajun-white-fish
This recipe comes thanks to a good friend of mine who used to cook me Cajun crusted blue eye trevalla, fresh from the fish markets.

It’s a light and nutritious meal – the fish provides a good dose of high quality protein while the spinach salad provides a good dose of vitamins, minerals and fibre plus probiotics from the yoghurt dressing.

Best of all, it’s tasty and can made in around 15 minutes making it the perfect mid week meal.

You can use almost any white fish fillet, choose whatever is you like and is freshest in your area.

If you’re not keen on the spinach salad, the dish pairs equally well with steamed greens, roasted vegetables, baby new potatoes – whatever you like and have on hand at home.

Ingredients

Fish

  • 2 skinless fillets of white fish (blue eye trevalla, barramundi, john dory, ocean perch, sea bass and sea bream all work well)
  • 2 tablespoons of cajun spice*
  • 2 tablespoons of cold pressed extra virgin olive oil

Salad

  • 2 cups baby spinach leaves
  • 12 cherry tomatoes
  • 1 avocado
  • 1 small yellow capsicum

Dressing

  • 2 tablespoons of good quality natural or Greek yoghurt
  • 1 tablespoon of fresh lemon juice
  • 1 tablespoon olive oil
  • 1 teaspoon of minced garlic or one clove of fresh garlic, crushed
  • 1 teaspoon of rice malt syrup
  • Good quality salt and pepper to taste

Method

  1. Combine the salad dressing and mix well (I place in a small jar with a lid and shake well – any left over can be kept in the fridge for at least a week)
  2. Chop the avocado into cubes, cut the cherry tomatoes in half and slice the capsicum into long thin slices. Place in a bowl with the spinach and mix through the dressing then divide between two plates
  3. Coat the fish with the Cajun spice.
  4. Heat a saucepan to a medium-high heat and add the olive oil. Cook the fish for a few minutes each side until cooked to your liking. Timing depends on the thickness of the fillet and how well you like it cooked through
  5. Serve immediately with the salad

Serves 2

 

 

 

Coconut Berry Jelly

Coconut-berry-jelly
Looking for a light and healthy start to the week?

This coconut jelly takes just a couple of minutes to prepare and is a totally portable healthy breakfast or snack.

Made with good quality gelatine, it’s wonderfully nourishing for the digestive tract and contains 18 amino acids – including each of the essential 8 amino acids. Regular consumption of good quality gelatine can help restore the body’s mucosal stomach lining which is particularly beneficial for those with leaky gut syndrome, food intolerances, allergies and inflammatory conditions.

Gelatine is also a great source of absorbable collagen which promotes healthy hair, skin and nails and is beneficial for the joints and those suffering from inflammatory conditions such as arthritis and osteoporosis.

Ingredients

• 1 cup/250ml/9 fluid ounce of drinking coconut milk or almond milk
• 2 teaspoons of powdered gelatine
• ½ teaspoon of natural vanilla essence
• ½ teaspoon of stevia
• ¼ cup of fresh berries (I choose around 4 strawberries and 6 blueberries but if it’s winter you can use frozen berries or substitute with juicy citrus fruit such as navel orange)

Method

Chop the fruit and place in a small glass container such as an old jam jar.

Add the gelatine and half the milk to a small saucepan and heat to a low heat until the gelatine has dissolved, then add the rest of the milk and mix well then pour over the fruit and place in the fridge until set.

Eat alone or top with some linseed, sunflower seed and almond mixture (LSA). For LSA combine a teaspoon of linseeds, a teaspoon of sunflower seeds and approximately 15 almonds in a high powered blender, food processor or coffee grinder and blend until it forms a powder, then sprinkle over the jelly.

Serves 1