
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
Calories458.5 kcal (23%)
Total Fat28.1 g (40%)
Carbs29.2 g (11%)
Sugars1.9 g (2%)
Protein26.4 g (53%)
Sodium1859.8 mg (93%)
Fiber10.5 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.


Step 2
Sauté until translucent then add the garlic. Season with salt and pepper to taste. add the butter.

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.

Step 7
Using a large skillet over medium heat. Add the oil. Once hot add the fish.

Step 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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