Cajun-style swordfish on corn and okra rice

title="Cajun-style swordfish on corn and okra rice"
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(2) Rate it

• 0:15 Prep


• 0:24 Cook


• 
  4 Servings


• Advanced

For classic Cajun flavours, try this spicy swordfish with okra flavoured rice.

Featured in
American recipes, Everyday easy

Ingredients

• 2 corn cobs, husks removed


• 110g (1/2 cup) medium-grain rice/calrose rice


• 2 tablespoons olive oil


• 1 small brown onion, chopped


• 8 small (about 120g) okra, ends trimmed, thinly sliced crossways


• Pinch of salt


• 4 small (about 150g each) swordfish steaks, with skin on


• 1 20g pkt Cajun seasoning (Natures Treats brand)


• 2 ripe tomatoes, finely chopped


• 1 lime, quartered

Method

• 
  
  
  Step 1
  
  
  
  
  Use a knife to cut down length of corn close to cores to remove kernels. Cook rice in a saucepan of salted boiling water following packet directions, or until tender. Add corn kernels for last 6 minutes of cooking. Drain well.
  
  
  


• 
  
  
  Step 2
  
  
  
  
  Meanwhile, heat 1 tablespoon of oil in a non-stick frying pan over high heat. Add onion and okra, and cook, uncovered, stirring occasionally, for 7-8 minutes or until crisp and brown. Add rice mixture to pan. Gently toss for 1-2 minutes or until heated through. Remove from heat. Taste and season with salt. Cover loosely with foil to keep warm.
  
  
  


• 
  
  
  Step 3
  
  
  
  
  Coat both sides of swordfish steaks with Cajun spice. Heat remaining oil in a large non-stick frying pan over high heat. Add swordfish and cook for 3-4 minutes each side or until just cooked through.
  
  
  


• 
  
  
  Step 4
  
  
  
  
  To serve, spoon rice mixture onto serving plates. Top with swordfish and then tomato. Serve immediately with lime wedges.
  
  
  

• Low carb


• Low sugar


• Lower gi

Nutrition

• 2361 kj

  Energy




• 27g

  Fat Total




• 6g

  Saturated Fat




• 7g

  Fibre




• 42g

  Protein




• 98mg

  Cholesterol




• 858.89mg

  Sodium




• 7g

  Carbs (sugar)




• 35g

  Carbs (total)

All nutrition values are per serve

Notes

• Author: Jane Charlton


• Image credit: Con Poulos


• Publication: Australian Good Taste

Source: taste.com.au