| CATEGORY |
CUISINE |
TAG |
YIELD |
| Grains |
Cajun |
Ainsley’s m, Ew |
4 |
servings |
INGREDIENTS
| 2 |
|
150 g red-skinned potatoes; cut into wedges and |
|
|
; par-boiled |
| 3 |
tb |
Olive oil; plus extra for |
|
|
; brushing |
| 1 |
ts |
Cajun seasoning |
| 2 |
|
150 g cod fillets |
| 2 |
tb |
Sun-dried tomato paste |
| 40 |
g |
Fresh white breadcrumbs |
| 1 |
tb |
Chopped fresh parsley |
|
|
Grated rind and juice of 1 lemon |
| 2 |
|
Salad onions |
| 1 |
|
Green chilli |
| 1 |
sm |
Bunch fresh coriander |
| 4 |
|
Tomatoes; 3 seeded and finely |
|
|
; chopped |
| 1 |
tb |
Olive oil |
| 1 |
ts |
Red wine vinegar |
|
|
Salt and pepper |
INSTRUCTIONS
FOR THE SALSA
Preheat oven to 220c/Gas 7.
1 Arrange the potato wedges on a baking sheet. Lightly brush with the
oil and sprinkle with the Cajun seasoning and a little salt. Roast
for 12-15 minutes until golden brown.
2 Season the cod and spread each with the tomato paste. Mix the
breadcrumbs, parsley, rind, lemon juice, salt and pepper. Press the
crumb mix on top of the paste to make a crust. Heat 1 tbsp olive oil
in a non-stick frying pan.
3 Cook the fish crust-side down for 2-3 minutes until golden. Turn
and cook for two more minutes until just cooked.
4 For the Salsa: Finely chop the salad onions. Seed and slice the
chilli. Finely chop the coriander and mix with the tomatoes, salad
onions and chilli. Add the oil and vinegar, and season to taste.
Arrange the spiced wedges and fish on serving plates and spoon on a
dollop of salsa.
Converted by MC_Buster.
Per serving: 265 Calories (kcal); 16g Total Fat; (49% calories from
fat); 22g Protein; 15g Carbohydrate; 50mg Cholesterol; 128mg Sodium
Food Exchanges: 1/2 Grain(Starch); 3 Lean Meat; 1 Vegetable; 0 Fruit;
3 Fat; 0 Other Carbohydrates
Converted by MM_Buster v2.0n.
A Message from our Provider:
“Man’s way leads to a hopeless end — God’s way leads to an endless hope.”