Barbecued Red Snapper with Spicy Red Beans & Brown Rice
Preparation Time: 8 minutes
Cooking Time: 12 minutes
Calories: 642 per serving
Percent from Fat: 9%
Food as MedicineSM Ingredient: Brown Rice
Food as MedicineSM TipBrown rice is rich in manganese, a mineral that protects the body from free radicals and heart disease. It is also a good source of fiber and selenium, both which help reduce the risk of colon cancer.
Culinary Taste TipCooking kale brings out its sweetness. The heat of the rice and beans continues to soften its flavor as the dish cooks.
Culinary Technique TipBrown rice is the entire grain with only the inedible outer husk removed. The nutritious, high-fiber bran coating gives it a light tan color, nutlike flavor and chewy texture.
IngredientsOne-half cup hickory barbecue sauce, such as KC Masterpiece brand
2 teaspoons Caribbean jerk seasoning mix, such as McCormick brand
One and one-half cups spicy vegetable juice, such as Spicy V8 brand
2 cups quick-cooking brown rice, such as Uncle Ben's brand
4 (4- to 5-ounce) skinless red snapper fish fillets
3 cups packed sliced kale or collard greens
1 can (15 or 16 ounces) red beans, rinsed and drained
2 tablespoons light sour cream
PreparationPrepare charcoal or gas grill. Combine barbecue sauce and jerk seasoning; mix well. Brush 3 tablespoons of the mixture over fish; set aside. In a small bowl, set aside 1 tablespoon of vegetable juice. In a large deep skillet, combine remaining barbecue sauce mixture, remaining vegetable juice, and 1 cup water; bring to a simmer. Stir in rice; cover and simmer 8 minutes. Grill fish over medium-hot coals (or over medium-high heat in a ridged grill pan) 3 to 4 minutes per side or until fish is opaque and firm to the touch. Meanwhile, stir kale and beans into rice mixture. Cover and continue to simmer 3 to 4 minutes or until kale is wilted and liquid is absorbed. Transfer rice mixture to four serving plates; top with fish. Add sour cream to reserved 1 tablespoon vegetable juice; mix well. Drizzle over fish and rice.
SubstitutionsHalibut or scrod may replace red snapper; Cajun or blackened seasonings may replace jerk seasoning; other cooking greens, such as mustard, may replace kale, although the taste will be sharper and not as sweet.
Nutritional AnalysisTotal fat (g): 6.5;Fat calories (kc): 58.4;Cholesterol (mg): 49.5;Saturated fat (g): 1.3;Polyunsaturated fat (g): 2.6;Monounsaturated fat (g): 2.8;Fiber (g): 15.0;Carbohydrates (g): 101;Sugar (g): 9.5;Protein (g): 42.4;Sodium (mg): 921;Calcium (mg): 186;Magnesium (mg): 209;Zinc (mg): 3.6;Selenium (mcg): 5;Potassium (mg): 1475;Flavonoids (mg): 3.2;Lycopene (mg): 1.6;Vitamin A (RE): 908;Beta-carotene (RE): 922;Vitamin C (mg): 64;Vitamin E (mg): 9;Thiamin B1 (mg):0.6;Riboflavin B2 (mg):0.2 Niacin B3 (mg):7.0;Vitamin B6 (mg):1.7;Folic acid (mcg):72;Vitamin B 12 (mcg):3.9
Comment on Barbecued Red Snapper with Spicy Red Beans & Brown Rice
Add a Comment