This is a healthy, tasty and versatile dish – serve as is, with suggested sides or make into a Fish Taco Feast to serve a crowd.
Heart Healthy recipes have lots of whole grains, fruits & vegetables. A diet rich in plant foods, low in refined fatty foods can help lower cholesterol.
Recipes with protein-rich ingredients. Examples of high protein foods include; eggs, meat, fish, seafood, poultry, dairy, quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.
Anti-oxidant are phytonutrients that can help slow & prevent cellular damage from free radicals that can cause disease. Many plants contain anti-oxidants.
✓ adds to shopping list
Blackened Fish w/ Beans & Sweet Peppers
MIX all ingredients in a bowl & add fish fillets – roll gently to coat completely.
HEAT FRY PAN or SKILLET until hot. Pan-sear fish on medium heat 3 – 4 mins each side until cooked through.
THICKNESS will determine cooking time. Cooked through = white, not opaque. REST 5 mins cover.
BEAN & PEPPER SALAD
> STEAM Green Beans – 3-4 mins, then slice in half or thirds on an angle.
DRAIN & rinse black beans, shake off excess water—place in a mixing bowl.
ADD lime juice or vinegar. ⅔ of green beans + remaining salad ingredients. STIR & TASTE – adjust seasoning.
PLATE bean salad and top with cooked fish fillets. SCATTER over garnishes.
* SWAP BLACKENED SPICE for Old Bay + Smoked Paprika + Oregano.
SWAP HERBS Cilantro for basil, celery leaves, chives, dill – use mix of thyme, rosemary, oregano, chives – very finely chopped.
FISH use cod, monkfish, halibut, salmon, haddock, swordfish, tuna – cooking times will vary.
SWAP FISH for Chicken – follow this recipe Pan-Sear Chicken for cooking method, use ingredients as above.
SWAP black beans for pinto, navy, kidney beans, black-eyed peas, green or brown lentils, quinoa, rice, and wild rice.
GRILL or PAN SEAR peppers for a cooked warmer bean salad. ADD black beans to pan to warm through.