Cajun Spiced Fish and Warm Corn Salad

Cajun Spiced Fish and Warm Corn Salad

Cajun Spiced Fish and Warm Corn Salad

1 tablespoon butter, melted
2 packs John West Atlantic Salmon
3 tablespoons Cajun spice mix
1 tablespoon butter, extra
1 tablespoon oil
½ red onion, finely diced
2 sticks celery, sliced
310g can Edgell Corn Kernels, drained
2 tablespoons chopped parsley
2 teaspoons lime juice

Step 1: Brush the top only of each piece of John West Atlantic Salmon with melted butter. Place Cajun spices onto a serving plate; press each fillet onto spices, coating well. Heat oil in a frying pan, add fish and cook for 2-3 minutes each side or until cooked through.
Step 2: Meanwhile, melt butter in a saucepan; add red onion and celery, and cook for 2-3 minutes, until slightly softened. Stir in drained corn kernels, parsley and lime juice, heat through for 2 minutes.
Step 3: Serve cooked fish with warm corn salad.

Serves 4

A new Newspoll survey has revealed that nine out of ten Australians know that fish is the best natural source of long chain omega-3 when compared to other foods. However, the majority are unaware that different fish have significantly different levels of omega-3, which could affect their purchasing decisions when looking to buy seafood with the richest sources of long chain omega-3.

The Newspoll survey revealed:

  • Only a fifth (21 per cent) of Australians are aware that sardines have one of the highest levels of naturally occurring long chain omega-3.
  • Even fewer (9 per cent) realise mackerel is one of the best sources of long chain omega-3.
  • However over a third (38 per cent) correctly identified salmon as near the top of the long chain omega-3 scale.

    In response to this confusion amongst consumers, leading seafood brands, John West and Birds Eye, are making it easy for shoppers with the new Omega-3 Fish Scale.

    The Omega-3 Fish Scale is an on-pack rating system that helps to quickly and easily identify the levels of long chain omega-3's EPA and DHA in each product. The more stars on the Fish Scale, the more omega-3 there is in the fish you have chosen. There are three levels – Source, Good Source and High Source.

    Check the nutrition information panel on pack for the omega-3 EPA and DHA content of products. The Heart Foundation recommends that healthy adults have 500mg of omega-3's EPA and DHA per day for heart health3. They also suggest that we should eat two to three serves of oily seafood every week. Omega-3s are unique fatty acids that are essential for growth, development and ongoing health from birth to old age. In particular, long chain omega-3's EPA and DHA help to promote brain function, maintain a healthy heart and good eyesight. As the body can't produce enough long chain omega-3s for our requirements, it is important to ensure that we include them in our daily diets, preferably in their most natural form.

    Fish is one of the most versatile foods to incorporate into your diet. And with many chilled, canned and frozen varieties available, they are a quick and easy alternative to fresh fish to ensure you are getting enough long chain omega-3 in your diet, so always look out for the John West and Birds Eye new Omega-3 Fish Scale.

    For more information, please visit

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