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Recipes
Basil-Pepper Fish with Rice and Grilled Vegetable Relish
4 servings
30 minutes total

Ingredients

  • 4 (5 oz) frozen white fish fillets (such as cod, haddock, or mahi-mahi; about 1 ¼ lb)
  • 1 medium red bell pepper
  • 1 medium zucchini squash
  • 1 small red onion
  • 1 medium mango
  • Olive oil cooking spray
  • 4 oz baby arugula
  • 4 tablespoons lemon vinaigrette, divided
  • ½ teaspoon kosher salt
  • ½ teaspoon coarse ground pepper
  • 1 (10 oz) bag frozen brown rice
  • 0.75 oz fresh basil, divided
  • 1 (15.5 oz) can reduced-sodium cannellini beans
  • 1 teaspoon minced garlic
  • 1 cup diced fresh tomatoes

Steps

    1. Thaw fish, if needed. Preheat grill (or grill pan) on medium. Quarter pepper and zucchini lengthwise. Cut red onion into 2-inch-thick slices. Cut mango sides away from pit, scoop out flesh, and slice into large pieces.
    2. Coat peppers, zucchini, onions, and mango with spray; grill 2–3 minutes on each side until charred but still firm. Chop arugula and grilled fruit and vegetables finely, then toss with 2 tablespoons vinaigrette; set vegetable relish aside.
    3. Coat fish with spray; season with salt and pepper (wash hands). Grill 4–5 minutes on each side until flesh is grill-marked and centers of fillets flake easily and are 145°F. Heat rice following package instructions.
    4. Chop basil (½ cup). Drain and rinse beans. Place rice in medium bowl; stir in beans, garlic, tomatoes, ¼ cup basil, and remaining 2 tablespoons vinaigrette. Serve fish over rice, topped with vegetable relish and remaining ¼ cup basil.

Amount per ¼ recipe serving: Calories 310, Total Fat 6g, Sat Fat 0g, Trans Fat 0g, Chol 55mg, Sodium 700mg, Total Carb 37g, Fiber 6g, Total Sugar 9g, (Incl. 0g Added Sugars), Protein 25g, Vitamin D 6%, Calc 10%, Iron 15%, Potassium 15%