Chili Lime Haddock with black beans, over brown rice
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 9
Ingredients
3 pkgs. pre-cooked brown rice (for a total of 4.5 cups of rice, .5 cooked rice per serving)3 Haddock fillets (about 2 lb of fish)1 16 oz can of black beans, drained (but not rinsed)1 14 oz can of chopped tomatoes (I used "chili-ready", which added spice)1/2 c. lime juice1/2 tsp. garlic salt (use more or less, if desired)1/2 tsp. Cracked Red Pepper Flakes
1. Bring 3 quarts of water to a boil for pre-cooked rice. (Or, if you are using medium grain brown rice which has not been precooked, start cooking the rice according to your own directions, and then when there is only 20 minutes of cooking time left, start the fish).
2. While waiting for water to boil, add 2 tablespoons of olive oil to a non-stick fying pan, large enough to hold all of your other ingredients. Heat this over medium until pan is warm.
3. Add fish fillets to pan, then sprinkle garlic salt, pepper flakes, and lime juice over them.
4. At this point, your water should be boiling, so add rice packets, completely submerge and cook according to your package instructions (usually 10 minutes uncovered and then strain).
5. Top fillets with the chili-ready canned tomatoes (juice and all. Cook for about 5 minutes without turning. Do not stir, but carefully flip the fish so that the tomatoes and spices all settle at the bottom of the pan.
(At this point, I taste the broth to see if it needs more spice or lime juice and add it on top, again, not stirring.)
6. Cook for 5-7 minutes more until fish, when tested, flakes easily with a fork. Add the black beans (strained but not rinsed), and break up all the fillets so that the fish is in bite-sized chunks and the sauce is stirred together nicely.
7. Allow the sauce to simmer while straining the rice into separate bowls, and then divide haddock dish on top (usually about 3/4 c. per serving on top of the 1/2 c. bed of rice).
Note: I usually make this into 9 servings, using it for dinner that night and then packing into individual containers to have as lunches for the week. My husband usually eats two servings at a time, but I'm satisfied with one. :o)
Number of Servings: 9
Recipe submitted by SparkPeople user EECLIMACUS.
2. While waiting for water to boil, add 2 tablespoons of olive oil to a non-stick fying pan, large enough to hold all of your other ingredients. Heat this over medium until pan is warm.
3. Add fish fillets to pan, then sprinkle garlic salt, pepper flakes, and lime juice over them.
4. At this point, your water should be boiling, so add rice packets, completely submerge and cook according to your package instructions (usually 10 minutes uncovered and then strain).
5. Top fillets with the chili-ready canned tomatoes (juice and all. Cook for about 5 minutes without turning. Do not stir, but carefully flip the fish so that the tomatoes and spices all settle at the bottom of the pan.
(At this point, I taste the broth to see if it needs more spice or lime juice and add it on top, again, not stirring.)
6. Cook for 5-7 minutes more until fish, when tested, flakes easily with a fork. Add the black beans (strained but not rinsed), and break up all the fillets so that the fish is in bite-sized chunks and the sauce is stirred together nicely.
7. Allow the sauce to simmer while straining the rice into separate bowls, and then divide haddock dish on top (usually about 3/4 c. per serving on top of the 1/2 c. bed of rice).
Note: I usually make this into 9 servings, using it for dinner that night and then packing into individual containers to have as lunches for the week. My husband usually eats two servings at a time, but I'm satisfied with one. :o)
Number of Servings: 9
Recipe submitted by SparkPeople user EECLIMACUS.
Nutritional Info Amount Per Serving
- Calories: 223.8
- Total Fat: 3.2 g
- Cholesterol: 36.7 mg
- Sodium: 613.0 mg
- Total Carbs: 34.3 g
- Dietary Fiber: 5.6 g
- Protein: 17.9 g
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