Tuesday, 10 March 2015

Cajun Snapper with Red Beans and Rice


  • 2 10 ounces fresh red snapper filets
  • 2 teaspoons Creole or Cajun seasoning
  • 1 14.8 ounce pouch cooked long grain rice
  • 1 15 ounce can red beans, rinsed and drained
  • 2 lemons
  • Italian (flat-leaf) parsley (optional)
  • 2 tablespoons 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.

nutrition information

Per Serving: cal. (kcal) 447, Fat, total (g) 11, chol. (mg) 68, sat. fat (g) 4, carb. (g) 51, Monosaturated fat (g) 2, Polyunsaturated fat (g) 1, fiber (g) 6, sugar (g) 4, pro. (g) 38, vit. A (IU) 292, vit. C (mg) 11, Thiamin (mg) 0, Riboflavin (mg) 0, Niacin (mg) 0, Pyridoxine (Vit. B6) (mg) 1, Folate (µg) 8, Cobalamin (Vit. B12) (µg) 4, sodium (mg) 1055, Potassium (mg) 662, calcium (mg) 111, iron (mg) 1, Percent Daily Values are based on a 2,000 calorie diet


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