Tuesday, July 20, 2010
Cajun Snapper with Red Beans and Rice
2 10-oz. fresh red snapper filets
2 tsp. Creole or Cajun seasoning
1 14.8-oz. pouch cooked long grain rice
1 15-oz. can red beans, rinsed and drained
Italian (flat-leaf) parsley (optional)
2 Tbsp. butter, melted
1. Rinse fish; pat dry. Cut each fillet in half crosswise. Sprinkle snapper with 1 teaspoon of the seasoning. Heat 12-inch heavy nonstick skillet over medium-high heat. Add fish, skin side up; cook 4 minutes; turn. Cook 2 to 4 minutes more or until fish flakes when tested with fork.
2. Meanwhile, in large microwave-safe bowl, combine rice, beans, and remaining 1 teaspoon seasoning. Cover and micro-cook on high (100% power) for 3 to 3-1/2 minutes or until heated through, stirring twice.
3. Finely shred 2 teaspoons peel from one lemon; cut other lemon into wedges.
4. Serve fish with rice and beans. Drizzle melted butter over top; sprinkle lemon peel and parsley. Pass lemon wedges. Makes 4 servings.
Calories 447, Total Fat (g) 11, Saturated Fat (g) 4, Monounsaturated Fat (g) 2, Polyunsaturated Fat (g) 1, Cholesterol (mg) 68, Sodium (mg) 1055, Carbohydrate (g) 51, Total Sugar (g) 4, Fiber (g) 6, Protein (g) 38, Vitamin A (DV%) 0, Vitamin C (DV%) 18, Calcium (DV%) 11, Iron (DV%) 8, Percent Daily Values are based on a 2,000 calorie diet