CAJUN FISH & RICE PILAF (21 DAY WONDER DIET: DAY 19)

Cajun Fish & Rice Pilaf (21 Day Wonder Diet: Day 19) image

Provided by Sara 76

Time 30m

Yield 2 serving(s)

Number Of Ingredients 12

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cooking spray
1 small brown onion, finely chopped
2 celery ribs, trimmed and finely chopped
2 garlic cloves, crushed
1/4 teaspoon ground cinnamon
2 cloves
1/4 teaspoon ground turmeric
3/4 cup long-grain white rice
2 cups chicken stock
1/4 cup flat leaf parsley, finely chopped
360 g white fish fillets
2 teaspoons cajun seasoning

Steps:

Spray base of a medium saucepan with cooking oil. Cook onion, celery and garlic, stirring, for 5 minutes. Add spices; cook, stirring, until fragrant.
Add rice; stir to coat in mixture. Add stock; bring to the boil. Reduce heat; simmer, covered tightly, about 20 minutes or until rice is tender and liquid is absorbed. Stir in parsley.
Meanwhile, spray medium frying pan with cooking oil. Sprinkle fish with cajun spice; cook in pan.
Serve pilaf with fish.

Nutrition Facts : Calories 530.8, Fat 5.9, SaturatedFat 1.4, Cholesterol 127.8, Sodium 514.2, Carbohydrate 70.5, Fiber 2.6, Sugar 6.2, Protein 45