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Cuban Cod and Black Bean Salad

 

37

Yield

3

servings

Prep

120

min

Cook

10

min

Ready

130

min

Trans-fat Free, High Fiber
 

Ingredients

¾ pound fish fillets
cod, rockfish, snapper, orange , roughy, lingcod, pike
1 x nonstick cooking spray
*
1 each garlic cloves
1 tablespoon lime juice
+ 4 ts, divided
¼ cup vegetable oil
½ teaspoon cumin
ground
¼ teaspoon red pepper flakes
-or- cayenne pepper
*
¼ teaspoon salt
15 ounces black beans
drained and rinsed
1 large oranges
4 cups romaine lettuce
torn
*

Directions

Place fish in even layer (tucking under thin ends) on broiler pan coated with vegetable cooking spray.

Combine garlic and 2 teaspoons lime juice; spread on fish.

Broil about 4 inches from heat about 5 minutes or until fish just flakes when tested with a fork.

Transfer to a dish and let cool 10 minutes.

Combine oil, remaining 1 tablespoon and 2 teaspoons lime juice, cumin, pepper flakes and salt in a small jar.

Shake well and pour 1 tablespoon over fish.

Meanwhile, peel orange, cut into ½-inch slices and separate into segments.

Combine with black beams and remaining dressing.

Drain fish, break into large chunks and remove any bones.

Add to orange mixture and toss gently.

Cover and refrigerate 2 hours or up to 24 hours.

Serve over romaine.

Makes 3 servings.

(Recipe can be doubled.)

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 307g (10.8 oz)
Amount per Serving
Calories 43642% of calories from fat
 % Daily Value *
Total Fat 20g 31%
Saturated Fat 3g 14%
Trans Fat 0g
Cholesterol 54mg 18%
Sodium 291mg 12%
Total Carbohydrate 11g 11%
Dietary Fiber 11g 43%
Sugars g
Protein 63g
Vitamin A 4% Vitamin C 62%
Calcium 8% Iron 16%
* based on a 2,000 calorie diet How is this calculated?

 

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