Cajun Spiced Fish
with herby mash and garlicky sugar snaps
Cajun cooking is a vibrant mishmash of French, West African and Spanish cuisines. Fish and seafood feature heavily in this style of cooking and you'll be able see why after you've tried this delicious Cajun spiced fish recipe.
Tags:
Under 650 calories
•Quick
•Eat Me First
Allergens:
Fish
•Sulphites
Total Time20 minutes
Cooking Time25 minutes
DifficultyEasy
Ingredients
Serving amount
250 grams
Haddock
(Contains Fish)
400 grams
Potatoes
10 grams
Parsley
150 grams
Sugar Snap Peas
1 unit(s)
Garlic
½ unit(s)
Lemon
1 sachet(s)
Cajun Spice Mix
(Contains Sulphites)
Not included in your delivery
to taste
Oil
to taste
Salt
to taste
Pepper
to taste
Butter (Optional)
to taste
Milk (Optional)
to taste
Water
Nutrition Values
Energy (kcal)304 kcal
Energy (kJ)1273 kJ
Fat1.04 g
of which saturates0.16 g
Carbohydrate44.69 g
of which sugars5.35 g
Dietary Fiber0 g
Protein28.72 g
Cholesterol0 mg
Salt0.35 g
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region. Nutrition for uncooked ingredients based on 2 person recipe, excludes Pantry Items.
Utensils
•Zester
•Grater
•Baking Sheet with Baking Paper
•Colander
•Lid
•Large Pot
Instructions
1
- Preheat oven to 220°C/200°C fan/gas mark 7. Boil a large pot of salted water.
- Chop potatoes into 2cm chunks (peeling optional). Add to boiling water. Cook until fork tender, 15-20 mins.
- When done drain the potatoes. Return to pot off the heat.
- Add a knob of butter and some milk (if you have it) or water. Mash until smooth. Season to taste with salt and pepper. Cover to keep warm.
TIP: If you're in a hurry you can boil the water in your kettle.
2
- Meanwhile, roughly chop the parsley (stalks and all).
- Peel and grate the garlic (or use a garlic press).
- Zest and cut half the lemon into wedges (double for 4p).
3
- Sprinkle half of the Cajun spice mix onto the haddock.
- Season with salt and pepper and drizzle with oil.
- Rub the flavourings into the fish. IMPORTANT: Wash your hands and equipment after handling raw fish.
4
- Put the remaining Cajun spice mix into a small bowl.
- Add the lemon zest, then squeeze in some of the juice.
- Season with salt then mix in 1½ tbsp oil (double for 4p) and half the parsley.
- Add more lemon juice to taste.
5
- Place the haddock onto a lined baking tray and bake in the oven until it's cooked, 10-15 mins. IMPORTANT: The fish is cooked when opaque in the middle.
- Meanwhile, drizzle a little oil in a large pan on medium-high heat.
- When hot, add the sugar snaps. Fry for 2-3 mins, add the garlic and cook for 1 min more.
- Add a splash of water, then cover with a lid and allow to cook until the veg is tender, 2-3 mins.
6
- Stir the remaining parsley into the mash and divide between your plates.
- Top with the sugar snaps and haddock.
- Finish with the Cajun drizzle.
