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Blackened Fish w/ Beans & Sweet Peppers

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.

  • Serves4
  • Cooks in 20 mins
  • Prep time 15 mins
  • Protein

    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.

  • Vitamins Minerals
  • Anti Oxidants

    Anti-oxidant are phytonutrients that can help slow & prevent cellular damage from free radicals that can cause disease. Many plants contain anti-oxidants.

  • Heart Healthy

    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.

  • Omega 3

Ingredients

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Fish

  • 4 fillets fish - cod, haddock, monkfish
  • 1 tbsp olive oil
  • 1 tbsp blackened spices*
  • 2 tsp smoked paprika
  • 1 tbsp oregano
  • 1 tsp salt

Bean & Pepper Salad

  • 1 can | 1 ½ cups black beans - cooked
  • 1 handful green beans - cut off stem tops
  • 2 small peppers - red & yellow - fine dice
  • 2 scallions - thin sliced diagonally
  • 1 cup herbs - cilantro, basil, chives - chop
  • 3 tbsp lime juice | 2 tbsp rice vinegar
  • ½ - 1 tsp salt
  • 1 tsp olive oil - optional

Garnish

  • Green beans
  • Herbs + pepper slices
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Method

Blackened Fish w/ Beans & Sweet Peppers

 

FISH

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.

 

 

GREAT SERVED with Tomato, Jalapeno & Cilantro Salsa and Kohlrabi, Cabbage Slaw Salad, fresh lime wedge.

 

FISH TACO MEAL ~ this is a great fish taco meal – add corn tortillas, Lettuce Tacos, Guacamole to serve 6-8 people.

Chef Hat Icon Chef tips + Ingredient Swaps + Ideas

* 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.

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