Alaskan Cod with Bean & Corn Salad
Give your next dinner a Mexican accent!
This easy recipe abounds in polyphenols and other antioxidants, thanks to the beans, peppers, whole corn, herbs, spices, and... if you use it... extra virgin olive oil.
Alaskan Cod with Black Bean & Corn Salad
Preparation 10 minutes
Cook time 15 minutes.
1 quart (32 oz) vegetable broth
1-1/2 to 2 teaspoons adobo seasoning (Mexican section of grocery stores)
2 teaspoons ground organic cumin
1-1/2 teaspoons dried organic oregano
2 large garlic cloves, thinly sliced
2 Tablespoons canned diced jalapeños or 1 small fresh jalapeño, seeded and diced
4 Alaskan Cod fillets (6 oz each), thawed or frozen
1 can (15 oz) black beans, drained and rinsed
1 can (15 oz) whole kernel corn, drained
4 oz. (1 cup) bell peppers, slivered
1/4 cup chopped cilantro
Dressing (if desired, for salad)
2 Tablespoons rice vinegar
1 Tablespoon organic extra virgin olive or macadamia nut oil
1 teaspoon minced garlic (or organic garlic granules)
1/2 teaspoon ground organic cumin
1/2 teaspoon adobo seasoning
1/4 teaspoon crushed red pepper flakes or organic cayenne pepper
1/4 teaspoon dried organic oregano
In a large (12-inch) nonstick pan or stockpot, cook vegetable broth, adobo seasoning, cumin, oregano, garlic and jalapeños over medium heat for 2 to 4 minutes. Rinse any ice glaze from frozen Alaskan Cod fillets under cold water. Turn off heat and gently add seafood to liquid, skin side down. Return heat to a simmer.
Once simmering, cover pan and cook 4 to 5 minutes for frozen cod or 2 minutes for thawed fish. Turn off heat and let seafood rest 5 minutes or until cod is opaque throughout. Remove fish; cover and keep warm.
In a separate bowl, combine black beans, corn, bell pepper and cilantro. Blend dressing ingredients; pour over vegetables and stir gently. Serve cod portions with black bean salad.
Nutrients per serving: 316 calories, 6g total fat, 0.5g saturated fat, 17% calories from fat, 42mg cholesterol, 28g protein, 36g carbohydrate, 9g fiber, 2897 sodium, 72mg calcium, and 600mg omega-3 fatty acids