Citrus Garlic Baked Fish and Fried Plantains With Beans
Meal Time - 30 minutes / Serves 4
Cooking Sequence
- Prepare fish and begin to bake - 10 minutes
- Prepare beans; complete fish and serve - 20 minutes
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Citrus Garlic Baked Fish
Ingredients
1 tablespoon extra-virgin olive oil
1 1/2 lb fish filets (such as snapper, grouper, tilapia); thawed, if needed
1 medium red bell pepper (rinsed)
7–8 sprigs fresh cilantro (rinsed)
5 ounces fresh pre-sliced onions (1 cup)
2 limes (for juice, rinsed)
6 fresh garlic cloves
1 teaspoon paprika
1 teaspoon dried thyme leaves
1/4 cup white wine
1/4 cup orange juice
Steps
- Preheat oven to 350°F. Place oil in 2-quart baking dish. Add fish filets, turning to coat with oil (wash hands). Remove seeds and membranes from red bell pepper; slice pepper thinly. Chop cilantro coarsely. Arrange peppers and onion slices over fish; sprinkle with cilantro.
- Squeeze juice of limes into small bowl. Crush garlic, using garlic press, into same bowl. Use knife to remove garlic from bottom of press. Stir in remaining ingredients.
- Pour juice mixture over fish. Bake 15–20 minutes (uncovered) or until internal temperature reaches 145°F (or flesh is opaque and separates easily with a fork). Cook time may vary depending on the thickness of the fish. Serve.
CALORIES (per 1/4 recipe) 250kcal; FAT 6g; CHOL 60mg; SODIUM 75mg; CARB 11g; FIBER 1g; PROTEIN 35g; VIT A 50%; VIT C 130%; CALC 8%; IRON 6%
Fried Plantains With Beans
Ingredients
1 lightly-ripened plantain (rinsed)
2 tablespoons extra-virgin olive oil
4 fresh garlic cloves
1 cup fresh pre-diced onions
6–7 sprigs fresh cilantro (rinsed)
1 (15-ounce) can black beans (drained and rinsed)
1 cup fresh pre-diced tomatoes
1/2 teaspoon adobo seasoning with pepper
1 lime (for juice, rinsed)
Steps
- Peel plantain; cut into small, 1/4-inch-pieces. Preheat large sauté pan on medium-high 2–3 minutes.
- Place oil in pan; swirl to coat. Add plantains; cook 3–4 minutes, stirring often, or until golden and tender.
- Crush garlic, using garlic press, into pan. Use knife to remove garlic from bottom of press. Add onions; cook 3–4 minutes, stirring often, or until onions begin to soften. Meanwhile, chop cilantro coarsely; set aside.
- Stir in beans, tomatoes, and adobo seasoning. Cook 2–3 minutes, stirring often, or until thoroughly heated. Remove from heat. Squeeze juice of lime over beans. Stir in cilantro and serve.
CALORIES (per 1/4 recipe) 220kcal; FAT 8g; CHOL 0mg; SODIUM 510mg; CARB 32g; FIBER 7g; PROTEIN 7g; VIT A 15%; VIT C 40%; CALC 6%; IRON 15%
Utensils & Cookware
large sauté pan
2-quart baking dish
mixing bowls, garlic press
cooking spoons
meat thermometer
knife and cutting board
measuring utensils
Shortcuts & Tips
Plantains can be difficult to peel. To do this easily, cut the plantain into short pieces, then slice the peel lengthwise. Remove the peel sideways, instead of pulling downward.
Recipe Version 09/08-0111
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