SW recipe: Cajun fish with rice and mixed greens

Serves 4
Ready in 25 minutes


300g dried long-grain rice

500g frozen green vegetable mix

4 skinless and boneless firm white fish fillets (such as cod or hake)

1½ level tbsp Bart Blends or JD Seasonings dried Cajun spice mix, or Schwartz Smoky Cajun Seasoning

Low-calorie cooking spray

4 spring onions, finely sliced, reserving some to serve

250g fat-free natural Greek-style yogurt

Lemon wedges, to serve


1 Cook the rice according to the pack instructions, adding the frozen veg for the final 3 minutes. Meanwhile, place the fish fillets on a large plate, then scatter the Cajun spice mix over the tops and bottoms, and gently rub in to create a thin layer.

2 Preheat a non-stick griddle or frying pan over a medium-high heat until smoking hot. Spray the fish fillets with low-calorie cooking spray and cook for 2-3 minutes on each side, or until cooked through.

3 While the fish is cooking, mix the spring onions with the yogurt, season and scatter the reserved spring onions on top. Divide the rice and veg mixture between 4 plates. Top with the fish fillets and serve with the spring-onion yogurt and lemon wedges for squeezing over.


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Slimming Tip 1 – Don’t go hungry
If you are hungry you need to eat. Depriving your body of food will just see you miserable and maybe even grabbing the high fat, high sugar foods instead. And that’s really not going to help.

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Now no food has the power to actually slim you down, but the foods with the least calories for the most amount of filling power will cut your calorie intake without you even realising.
These foods what to take priory over other foods, by filling your plate with at least 1/3 of the Super Slimming Foods will see the lbs literally drop off.

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Fail to plan is planning to fail. Make a solid plan not only for the foods and meal you are going to enjoy but also what might get in your way. If you know you have a night out, that’s fine, just plan… What food will you order? What drinks will you order? And stick to your plan for amazing weight losses.

With so many slimming world meals that can be adapted to your lifestyle. From batch cooking and making the most of your time by using the slow cooker. Our aim is to develop healthy recipes that can fit into any diet you are following. With a strong emphasis on budget family meal recipes with a good dollop of motivation and self-belief.

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