Cajun fish parcels with bean salad

Cajun fish parcels with bean salad

(1) Rate it

  • 0:25 Prep
  • 0:10 Cook
  • 4 Servings
  • Capable cooks

This delicious meal conjures up the lively flavours and aromas of a Louisiana kitchen.

Featured in
Nutrition information, Quick meals


  • 60ml (1/4 cup) olive oil
  • 1 tablespoon Cajun Seasoning
  • 1 teaspoon paprika
  • 1 teaspoon fresh lemon juice
  • 1 garlic clove, crushed
  • 4 (about 200g each) firm white fish fillets (such as ling)
  • 2 lemons, halved crossways
  • 1 x 420g can red kidney beans, rinsed, drained
  • 2 celery sticks, ends trimmed, thinly sliced
  • 1/2 red onion, thinly sliced
  • 120g (1/2 cup) drained Always Fresh Fire Roasted Marinated Red Pepper Strips (roasted capsicum)
  • 2 tablespoons Paul Newman's Own Light Raspberry and Red Wine Vinaigrette


  • Step 1
    Preheat oven to 180°C. Combine the oil, Cajun seasoning, paprika, lemon juice and garlic in a medium bowl.
  • Step 2
    Cut four large pieces of non-stick baking paper. Place 1 fish fillet in the centre of each piece of baking paper. Spoon the Cajun seasoning mixture evenly among the fish. Fold to enclose the filling and form a parcel. Place the parcels on 2 baking trays. Bake for 10 minutes or until fish flakes when tested with a fork in the thickest part.
  • Step 3
    Meanwhile, heat a medium non-stick frying pan over high heat. Add the lemon, cut-side down, and cook for 5 minutes or until charred.
  • Step 4
    While the lemon is cooking, place the beans, celery, onion, roasted capsicum and vinaigrette in a large bowl and gently toss until just combined.
  • Step 5
    Divide the fish parcels among serving plates. Serve with the bean salad and the charred lemon.

  • High protein
  • Low carb
  • Low kilojoule
  • Lower gi


  • 1995 kj


  • 20g

    Fat Total

  • 2.5g

    Saturated Fat

  • 8.5g


  • 56g


  • 17g

    Carbs (total)

All nutrition values are per serve
  • Author: Julie Ray
  • Image credit: Steve Brown
  • Publication: Australian Good Taste



Please enter your comment!
Please enter your name here