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Sausage and Chicken Gumbo
Contrary to popular belief, Southern cuisine does not have to involve frying everything (but it helps in many cases). Learn the secrets of country cooking with our Southern recipes. Y'all enjoy.
Broiled Caribbean Sea Bass
Yield: Makes 6 servings
This flavorful fish entree needs only 30 minutes to marinate and cooks quickly. The black bean and rice mix provides a quick yet authentic accompaniment to the fish.
Ingredients:
6
skinless sea bass or striped bass fillets (5 to 6 ounces each), about 1/2 inch thick
1/3
cup chopped fresh cilantro
2
tablespoons olive oil
2
tablespoons fresh lime juice
2
teaspoons hot pepper sauce
2
cloves garlic, minced
1
package (7 ounces) black bean and rice mix
Lime wedges
Preparation:
1.
Place fish in shallow dish. Combine cilantro, oil, lime juice, pepper sauce and garlic in small bowl; pour over fish. Cover; marinate in refrigerator 30 minutes, but no longer than 2 hours.
2.
Prepare black bean and rice mix according to package directions; keep warm.
3.
Preheat broiler. Remove fish from marinade. Place fish on rack of broiler pan; drizzle with any remaining marinade. Broil, 4 to 5 inches from heat, 8 to 10 minutes or until fish is opaque. Serve fish with black beans and rice and lime wedges.
Nutritional Information:
| Serving Size: 1 sea bass fillet with 1/2 cup black beans and rice | |
| Sodium | 684 mg |
| Protein | 31 g |
| Fiber | 2 g |
| Carbohydrate | 25 g |
| Cholesterol | 58 mg |
| Saturated Fat | 1 g |
| Total Fat | 7 g |
| Calories from Fat | 23 % |
| Calories | 291 |
Dietary Exchange:
| Meat | 4 |
| Starch | 1-1/2 |
This recipe appears in:
Island
