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Cuban Cod & Black Bean Salad

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Recipe

 

Yield

3 servings

Prep

120 min

Cook

10 min

Ready

130 min
Trans-fat Free, High Fiber

Ingredients

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

Amount Measure Ingredient Features
340.2 g fish fillets
cod, rockfish, snapper, orange , roughy, lingcod, pike
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1 x nonstick cooking spray
*
1 each garlic cloves
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15 ml lime juice
+ 4 ts, divided
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59 ml vegetable oil
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2.5 ml cumin
ground
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1.3 ml red pepper flakes
-or- cayenne pepper
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1.3 ml salt
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433.5 ml/g black beans
drained and rinsed
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1 large oranges
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946 ml romaine lettuce
torn
* Camera

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 Arrow up button

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Nutrition Facts

Serving Size 307g (10.8 oz)
Amount per Serving
Calories 43642% 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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