Cajun-spiced Sea Bass & Wild Rice Bowl with Spinach
Big flavour, sensible numbers. This Cajun plate pairs sea bass with wild rice for 48g protein and roughly 388 kcal.
Ingredients
- 140g Sea Bass
- 150g wild rice
- 80g spinach
- 80g courgette
- 2 tsp Cajun seasoning
- 10g lemon juice
- 50g greek yoghurt
- chopped parsley
Method
-
1
Prep everything first: wash and trim the spinach and courgette, then measure out the sauce ingredients.
-
2
Cook the wild rice blend according to the pack, usually 20-25 minutes, then drain.
-
3
Score the sea bass skin, season and pan-fry skin-side down for 3-4 minutes, then flip for 1 minute.
-
4
Coat the protein generously in Cajun seasoning. Mix the yoghurt with lemon juice and a pinch of the spice to make a cooling dip.
-
5
Meanwhile, steam or stir-fry the spinach and courgette for 3-5 minutes until just tender with a little bite.
-
6
Build the bowl: wild rice first, then the veg and sea bass, spooning over any remaining sauce. Finish with the chopped parsley.
Tap ingredients and steps to tick them off as you cook.