Directions:
- Toss the cod in flour seasoned with salt and pepper.
- Heat the 2 tablespoons of oil in a frying pan and cook cod for about 2 minutes each side; you want it almost cooked but not completely.
- Remove the fish, drain on kitchen paper, and wipe out the pan.
- Cut or break the almost cooked fish into chunks about 2 inches square.
- Toss the peeled prawns in the Cajun seasoning and black pepper.
- Heat the 1 tablespoon of oil.
- Add the onion slices and cook for about 5 minutes or until softened.
- Add the garlic and cook a minute or two more.
- Add the red and green capsicum strips and cook for about two minutes.
- Now add the prawns and cook for a minute or two each side (until they turn pink); add the cream and lemon juice and bring to the boil.
- Return the fish to the pan and reduce the heat to simmer for another couple of minutes to heat and finish cooking the fish through. Serve over steamed rice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 465.34 Kcal (1948 kJ) | ||
| Calories from fat | 159.18 Kcal | ||
| % Daily Value* | |||
| Total Fat | 17.69g | 27% | |
|---|---|---|---|
| Cholesterol | 259.25mg | 86% | |
| Sodium | 1299.44mg | 54% | |
| Potassium | 846.17mg | 18% | |
| Total Carbs | 23.58g | 8% | |
| Sugars | 9.95g | 40% | |
| Dietary Fiber | 2.5g | 10% | |
| Protein | 49.91g | 100% | |
| Vitamin C | 56.1mg | 93% | |
| Vitamin A | 1.2mg | 39% | |
| Iron | 21.6mg | 120% | |
| Calcium | 117.5mg | 12% | |
| Amount Per 100 g | |||
| Calories | 98.65 Kcal (413 kJ) | ||
| Calories from fat | 33.75 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.75g | 27% | |
|---|---|---|---|
| Cholesterol | 54.96mg | 86% | |
| Sodium | 275.49mg | 54% | |
| Potassium | 179.39mg | 18% | |
| Total Carbs | 5g | 8% | |
| Sugars | 2.11g | 40% | |
| Dietary Fiber | 0.53g | 10% | |
| Protein | 10.58g | 100% | |
| Vitamin C | 11.9mg | 93% | |
| Vitamin A | 0.3mg | 39% | |
| Iron | 4.6mg | 120% | |
| Calcium | 24.9mg | 12% | |
* 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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