Cajun Fish and Wedges | Sydney Sports Medicine Centre - Education

6 Figtree Drive Sydney Olympic Park NSW 2127

Cajun Fish and Wedges

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

  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).

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

Written Correspondence
PO Box 3275
Rhodes NSW 2138

  (02) 9764 3131           (02) 9764 3443

     

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Opening Hours

Mon - Thurs

8 am - 7 pm

Fridays

8 am - 6 pm

Saturdays

8 am - 1 pm

Appointments from 7am for some services