Cajun Fish and Wedges | Sydney Sports Medicine Centre - Education

6 Figtree Drive Sydney Olympic Park NSW 2127

Cajun Fish and Wedges

Serves:
Diet Information:
4
Dairy Free
Gluten Free
Low Carbohydrates
Low Fat
Cajun Fish and Wedges

  Ingredients


  • 4 x 200 g firm white fish fillets
  • 2 tablespoons lemon juice
  • 10 waxy potatoes cut into wedges
  • 2 tablespoons sweet paprika
  • 2 teaspoons cracked black pepper
  • ½ teaspoon chilli powder
  • 2 teaspoons ground cumin
  • 2 teaspoons ground oregano
  • 2 teaspoons dried thyme leaves

  Directions


  1. To make spice mix, place paprika, black pepper, chilli powder, cumin, oregano and thyme in a small bowl and mix to combine.

  2. Brush fish with lemon juice and roll fish in spice mixture to coat. Set aside

  3. Place potato wedges on a nonstick baking tray. Sprinkle with remaining spice mixture and bake for 30-40 minutes or until potatoes are crisp and golden.

  4. Preheat nonstick frying pan over a high heat, add fish and cook for 2 minutes each side or until flesh flakes when tested with a fork.

  5. Serve fish with potato wedges. For extra carbohydrates serve with slices of damper (gluten free if required).

  Nutrition Info

Energy:
Calories:
Protein:
Fat:
Carbohydrates:
1330kJ
315cal
28g
6g
20g
Reprinted from ”The Taste of Fitness” by Dr Helen O’Connor and Donna Hay (with kind permission of Dr Helen O’Connor).

  Sydney Sports Medicine Centre
Level 2, NSWIS Building
6 Figtree Drive
Sydney Olympic Park
NSW 2127

   02 9764 3131      

Written Correspondence
PO Box 3275
Rhodes NSW 2138


  (02) 9764 3443

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