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Pollo alla Firènze
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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
