Barbecued Red Snapper with Spicy Red Beans and Rice
|
Preparation time: 8 minutes |
4 servings |
|
Cooking time: 12 minutes |
642 calories per serving, 9% from fat |
|
RealAge effect if eaten 12 times a year: |
RealAge-effect ingredients: |
|
With more RealAge-reducing omega-3s than omega-6s, serving this makes your RealAge 11.4 days younger. |
Vegetable juice, red snapper, kale, beans (healthy protein, healthy fat, fiber, potassium, antioxidants, B vitamins) |
ingredients
1/3 cup hickory barbecue sauce, such as KC Masterpiece brand
2 teaspoons Caribbean jerk seasoning mix, such as McCormick brand
1½ 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
preparation
Prepare 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.
substitutions: Halibut 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.
tips: Cooking kale brings out its sweetness. The heat of the rice and beans continues to soften its flavor as the dish cooks. The same is true for other cooking greens—collards, mustard, turnip, dandelion. Try Red Russian kale; it’s especially flavorful and easy to cook. Also, when selecting snapper, choose firm, clear, and clean fillets that are not a bit mushy or fishy smelling.
nutritional analysis
|
Total fat (g) 6.5 |
Sodium (mg) 921 |
Vitamin A (RE) 908 |
|
Fat calories (kc) 58.4 |
Calcium (mg) 186 |
Beta-carotene (RE) 922 |
|
Cholesterol (mg) 49.5 |
Magnesium (mg) 209 |
Vitamin C (mg) 64.0 |
|
Saturated fat (g) 1.3 |
Zinc (mg) 3.6 |
Vitamin E (mg) 9 |
|
Polyunsaturated fat (g) 2.6 |
Selenium (mcg) 5 |
Thiamin B1 (mg) 0.6 |
|
Monounsaturated fat (g) 2.8 |
Potassium (mg) 1475 |
Riboflavin B2 (mg) 0.2 |
|
Fiber (g) 15.0 |
Flavonoids (mg) 3.2 |
Niacin B3 (mg) 7.0 |
|
Carbohydrates (g) 101 |
Lycopene (mg) 1.6 |
Vitamin B6 (mg) 1.7 |
|
Sugar (g) 9.5 |
Fish (oz) 4.5 |
Folic acid (mcg) 72 |
|
Protein (g) 42.4 |
Nuts (oz) 0 |
Vitamin B12 (mcg) 3.9 |