Cajun Spiced Tilapia with Rice and Sweetcorn
Ingredients
- 4 tilapia fillets
- 2 tsp Cajun spice blend
- 300 g long-grain white rice
- 200 g tinned sweetcorn
- 1 red onion
- 1 lime
- 2 tbsp sunflower oil
- 15 g fresh coriander
Nutrition (per serving)
- Calories
- 510 kcal
- Protein
- 31.8 g
- Carbohydrate
- 70.2 g
- of which sugars
- 5.3 g
- Fat
- 10.4 g
- of which saturates
- 1.9 g
- Fibre
- 3.8 g
- Salt
- 0.68 g
Estimated from typical values for each ingredient — a guide, not a substitute for the label on what you actually buy.
Method
- 1
Cook the rice according to packet instructions.
- 2
Rub the Cajun spice blend all over the tilapia fillets and season with salt.
- 3
Heat the oil in a non-stick frying pan over a medium-high heat. Cook the tilapia for 3–4 minutes per side until cooked through and lightly charred at the edges.
- 4
Meanwhile, dice the red onion finely. Drain the sweetcorn and mix with the red onion, lime juice and roughly chopped coriander to make a quick salsa.
- 5
Fluff the cooked rice with a fork. Serve the spiced tilapia alongside the rice, topped with the sweetcorn salsa and extra lime wedges.
Plan the week's meals — and share the cooking
Equal House builds your shopping list by aisle, times the cooking for dinner, and shares it out fairly. Free to start.
Free to start on your iPhone Free to start on your Android phone Free to start · No ads · Your family's data stays yours.