Louisiana Is a Quick Meal Away

Now that the weather has turned warmer, our energies are focused more on outdoor activities than on hours of slaving over a hot stove. Therefore, I’m going to give you an idea that is perfect for a last-minute meal on a lazy weekend.

You can take a quick trip to Louisiana, wherever you are, with blackened fish and Cajun rice. It is a recipe I like to share this time of year because it is quick, easy and made with ingredients you probably already have in the kitchen. It is so delicious, you can serve it for special occasions as well.

BLACKENED FISH

1 tablespoon corn-oil margarine

2 teaspoons Cajun Spice Mix or Cajun spices

1 (12 1/2-ounce) can water-packed tuna, drained

Cajun Rice

Heat heavy skillet until very hot. Add corn-oil margarine and heat until bubbling. Stir in spice mix.

Add tuna and press down into flat “cake.” Allow to “blacken” on 1 side, turn and blacken other side. Turn once more and remove from skillet. Serve with Cajun Rice. Makes 3 (2/3 cup) servings.

Note: Prepare with exhaust fan running or in well-ventilated kitchen.

Each serving contains approximately:

Calories: 190

Cholesterol 74 mg.

Fat: 5 gm.

Sodium: 815 mg.

Cajun Spice Mix

1 tablespoon paprika

2 1/2 teaspoons salt

1 teaspoon onion powder

1 teaspoon garlic powder

1 teaspoon cayenne pepper

3/4 teaspoon white pepper

3/4 teaspoon black pepper

1/2 teaspoon dried oregano

1/2 teaspoon dried thyme

Combine paprika, salt, onion powder, garlic powder, cayenne, white pepper, black pepper, oregano and thyme. Mix until well-blended. Store, tightly covered, in cool and dry location. Makes 3 1/2 tablespoons mix.

1/2 teaspoon contains approximately:

Calories: 3

Cholesterol: 0 mg.

Fat: Negligible

Sodium: 250 mg.

Cajun Rice

1 cup tomato sauce

1/2 cup finely chopped celery

1/2 finely chopped green pepper

1/4 cup finely chopped onion

1/2 teaspoon hot pepper sauce

1/2 teaspoon Cajun Spice Mix or Cajun spices

1/2 teaspoon crushed dried oregano

2 cups cooked brown rice

Combine tomato sauce, celery, green pepper, onion, hot pepper sauce, Cajun Spice Mix and oregano and cook until vegetables are tender. Add rice and continue to cook until all liquid is absorbed into rice. Makes 3 cups.

Each 1-cup serving contains approximately:

Calories: 250

Cholesterol: 0 mg.

Fat: 1 gm.

Sodium: 625 mg.