The perfect recipe for you to make sure you include some fish in your weekly diet.


·       ¾ cup (120g) brown rice

·       150g sweet potato

·       2 x 120g pieces firm-fleshed white fish fillet, skinned

·       1 teaspoon Cajun seasoning

·       Canola oil spray

·       1 cos lettuce, leaves separated

·       1 container pomegranate arils (seeds)

·       3 tablespoons sunflower seeds

·       1 celery stick, diced

·       200g tub low-fat tzatziki dip

·       1  lemon, cut into wedges

Cook the rice according to the instructions on the packet

Dice sweet potato and steam in a microwave for 10 minutes, covered.

Heat a barbecue plate or griller to smoking hot and coat the fish in the Cajun seasoning. Spray the hotplate with oil and cook the fish on one side for 2-3 minutes, depending on the thickness of the fillet, then turn over and cook on the other side for 1-2 minutes, or until just cooked. The surface of the fish will be blackened.

Mash the sweet potato and place on two plates.

Combine the lettuce, pomegranate arils, sunflower seeds, celery and ¾ of the tzatziki in a salad bowl.

Place the fish on the sweet potato and serve accompanied by a lemon wedge, a spoonful of the remaining tzatziki and the rice and salad on the side.

Melanie McGrice in the kitchen

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