Directions:
- Spray base of a medium saucepan with cooking oil. Cook onion, celery and garlic, stirring, for 5 minutes. Add spices; cook, stirring, until fragrant.
- Add rice; stir to coat in mixture. Add stock; bring to the boil. Reduce heat; simmer, covered tightly, about 20 minutes or until rice is tender and liquid is absorbed. Stir in parsley.
- Meanwhile, spray medium frying pan with cooking oil. Sprinkle fish with cajun spice; cook in pan.
- Serve pilaf with fish.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 285.19 Kcal (1194 kJ) | ||
| Calories from fat | 55.22 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.14g | 9% | |
|---|---|---|---|
| Cholesterol | 81mg | 27% | |
| Sodium | 472.65mg | 20% | |
| Potassium | 1215.42mg | 26% | |
| Total Carbs | 16.55g | 6% | |
| Sugars | 7.6g | 30% | |
| Dietary Fiber | 2.5g | 10% | |
| Protein | 39.23g | 78% | |
| Vitamin C | 15.4mg | 26% | |
| Iron | 2.4mg | 14% | |
| Calcium | 186.4mg | 19% | |
| Amount Per 100 g | |||
| Calories | 53.8 Kcal (225 kJ) | ||
| Calories from fat | 10.42 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.16g | 9% | |
|---|---|---|---|
| Cholesterol | 15.28mg | 27% | |
| Sodium | 89.16mg | 20% | |
| Potassium | 229.28mg | 26% | |
| Total Carbs | 3.12g | 6% | |
| Sugars | 1.43g | 30% | |
| Dietary Fiber | 0.47g | 10% | |
| Protein | 7.4g | 78% | |
| Vitamin C | 2.9mg | 26% | |
| Iron | 0.5mg | 14% | |
| Calcium | 35.2mg | 19% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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