Mass-Builder Cajun-spiced Sea Bass, Wild Rice & Tenderstem Plate
Big flavour, sensible numbers. This Cajun plate pairs sea bass with wild rice for 65g protein and roughly 738 kcal.
Ingredients
- 190g Sea Bass
- 255g wild rice
- 80g courgette
- 80g tenderstem broccoli
- 2 tsp Cajun seasoning
- 10g lemon juice
- 50g greek yoghurt
- 80g avocado
- 5g olive oil
- chopped parsley
Method
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1
Prep everything first: wash and trim the courgette and tenderstem, then measure out the sauce ingredients.
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2
Cook the wild rice blend according to the pack, usually 20-25 minutes, then drain.
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3
Score the sea bass skin, season and pan-fry skin-side down for 3-4 minutes, then flip for 1 minute.
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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.
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5
Meanwhile, steam or stir-fry the courgette and tenderstem for 3-5 minutes until just tender with a little bite.
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6
Build the plate: wild rice first, then the veg and sea bass, spooning over any remaining sauce. Finish with the chopped parsley.
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7
Bulking upgrade: add the avocado, olive oil for extra energy-dense calories.
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