Free Healthy Recipe - Cajun Bream with Sweet Potato and Caramelised Onion Mash

Dairy free, Gluten free, Low carbohydrate, Low fat, Low GI, Wheat Free

Copyright John Paul Urizar

If you're worried about cooking fish and hate the lingering smell in the kitchen then you may find this no fail, no smell method of cooking fish works for you. Bream is a sustainable, white fleshed fish that's an excellent food for weight watchers. This dish is easy, relatively low in fat and makes a healthy choice for the whole family.
If you're adverse to fish bones you may prefer to use flathead in place of bream.

4 fillets bream
½ lemon juiced
2 tsp Cajun seasoning
500 grams sweet potato
3 tbsp tea oil
2 large brown onions
2 pieces preserved lemon

Squeeze the lemon juice over the bream and sprinkle Cajun seasoning over one side of the fillets. Wrap loosely in foil and bake in the oven for 15 minutes.
Steam the sweet potato for 20 minutes.

While the sweet potato is cooking, heat 2 tablespoons of the tea oil in a large frying pan and add the onions. Fry the onions, stirring them regularly until they turn dark brown and sticky. Add the preserved lemon and season with black pepper.
Mash the sweet potato until smooth with the remaining tea oil.
Serve the onion over the sweet potato with the bream fillets over the top.
Serve with a green salad.

Note: Onions are a natural antibiotic and can be effective in destroying unhealthy bacteria in the gut.

Makes 4 servings

Scale recipe to serves

Prep Time: 5 mins
Cooking Time: 20 mins
Ready in: 30 mins

Suitable for:
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Nutritional Information - Per Serve
Kj 1866 kj
Calories 446 kcal
Fat 23.2 g
Saturated Fat 4.5 g
Total Carbohydrate 23 g
Total Protein 34.7 g
Fibre 3.5 g

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