By David Jean-Louis
Blackened Fish X rice & Spanish beans
9 steps
Prep:10minCook:32min
This is good eating 🤤
Updated at: Thu, 17 Aug 2023 07:36:15 GMT
Nutrition balance score
Great
Glycemic Index
29
Low
Glycemic Load
8
Low
Nutrition per serving
Calories380.7 kcal (19%)
Total Fat19.8 g (28%)
Carbs28.1 g (11%)
Sugars1.4 g (2%)
Protein26.2 g (52%)
Sodium1858.8 mg (93%)
Fiber10.3 g (37%)
% Daily Values based on a 2,000 calorie diet
Ingredients
3 servings
For the blackened fish
3catfish fillets
or Swai
1 Tbspcajun seasoning
1 tsponion powder
1 ½ tspgarlic powder
1 tspold bay
¼ tspsmoked paprika
½ tspcayenne pepper
1 ½ Tbspolive oil
1 Tbspneutral flavor oil
1 Tbspunsalted butter
For the beans
Instructions
For cooking the Spanish beans
Step 1
Over medium heat using a medium pot. Add the oil. Once add the peppers and onions.
orange bell pepper0.5 
neutral flavor oil1 TbspStep 2
Sauté until translucent then add the garlic. Season with salt and pepper to taste. add the butter.
garlic gloves2 Step 3
Add the beans, and season with listed seasoning. Add the water & bay leaves. Cover & allow to simmer for low heat for 15-20 minutes.
Step 4
Uncover add the dash of hot sauce, then using a hand masher , mash some of the beans. It’ll help it thicken.
Step 5
Add more water if needed. Taste for quality and allow to simmer for an additional 5-8 minutes.
For cooking the fish
Step 6
In a clean bowl add the fish fillets along with the ingredients listed below. Allow to marinade as you cook the beans and rice.
old bay1 tspStep 7
Using a large skillet over medium heat. Add the oil. Once hot add the fish.
neutral flavor oil1 TbspStep 8
Cook the fish for 4-5 minutes of each side. Before adding the butter and basting.
Step 9
serve along side the rice & beans and enjoy!
Notes
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Delicious
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