Sunday, August 12, 2007

Red Snapper With Black Beans

Prep: 10 minutes
Cook: 15 minutes
Yield: 2 servings

3/4 cup canned black beans, rinsed and drained
3 tablespoons chopped red onion
2 tablespoons olive oil, divided
1 teaspoon red wine vinegar
1 teaspoon Dijon mustard
1 small garlic clove, minced
1/4 teaspoon salt, divided
1/8 teaspoon pepper, divided
1 to 2 drops hot pepper sauce
3 tablespoons all-purpose flour
2 red snapper or grouper fillets (8 ounces each)
1-1/2 teaspoons butter
1 tablespoon minced fresh cilantro

In a saucepan, combine the beans, onion, 1 tablespoon oil, vinegar, mustard, garlic, 1/8 teaspoon salt, dash pepper and pepper sauce. Cook, uncovered, over low heat for 10 minutes, stirring occasionally.

Meanwhile, in a shallow bowl, combine the flour and remaining salt and pepper. Dip fillets in flour mixture. In a large skillet, heat butter and remaining oil over medium heat. Cook fillets for 5-6 minutes on each side or until fish flakes easily with a fork. Top with black bean mixture; sprinkle with cilantro.

Tips and Tricks
Use whatever kind of fish you prefer. I used tilapia. Fresh fish is best, but should you need to get rid of a "fishy" smell, place the fillets in a shallow dish, cover with milk, and let stand in the refrigerator for 30 minutes. Discard the milk and cook as usual. I also used regular prepared mustard (by accident) and it tasted fine. I also used whole wheat flour to coat the fish, and I used a whole can of black beans and adjusted the other quantities to compensate. This recipe is intended for 2 people, but can be doubled or tripled for larger families.
Make It Healthier
Use unsalted butter or trans-fat free spread. Use whole wheat flour. Omit salt. Spray pan with nonstick cooking spray and use less olive oil and less butter.
How Kids Can Help
Rinse beans. Measure ingredients. Top fish with bean mixture. Sprinkle with cilantro.
Suggested Sides
twice-baked potatoes, green salad, sliced melon

Nutrition Facts
1 fillet with 1/3 cup bean mixture equals 469 calories, 19 g fat (4 g saturated fat), 92 mg cholesterol, 689 mg sodium, 22 g carbohydrate, 4 g fiber, 50 g protein

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