EASY HEALTHY midweek meals

Cajun fish with rice and greens

You need just 15 mins and eight ingredients to get this meal on the table. SERVES 4 PREP 5 MINS COOK 10 MINS

✱ 300g dried long-grain rice
✱ 500g frozen green veg
✱ 1½tbsp Cajun seasoning
✱ 4 skinless and boneless white fish fillets, such as cod or hake
✱ Low-calorie cooking spray
✱ 3 spring onions, sliced

TO SERVE

✱ 200g fat-free natural Greek yogurt
✱ 1 unwaxed lemon, cut into wedges

Cook the rice Meanwhile, spread the Cajun seasoning all over the fish. Spray a large non-stick frying pan with low-calorie cooking spray, place over a medium-high heat and cook the fish for 3-4 mins on each side or until cooked. While the fish is cooking, mix most of the spring onions with the yogurt, season to taste and scatter a little more sliced spring onion on top. Drain the rice and veg then divide between shallow bowls, top with the fish and serve with the yogurt and lemon wedges.