Directions:
- Mix the spices together in a small bowl and add salt and pepper to taste. Sprinkle generously over both sides of the fish filets.
- Drizzle the olive oil in a large nonstick skillet over medium high heat. When hot, add the garlic and saute for 1-2 minutes. Add the fish filets to the pan. Pan fry the fish on each side for several minutes, checking the middle for doneness (fish should be completely white and flake apart easily). Remove fish filets and set aside. Note: A minute or so before removing from heat, you may add a squirt of lime, if desired.
- Add corn, red peppers and onions to the pan. Cook over high heat for several minutes, without stirring to get a brown/black roasted look on the outside. Repeat for several minutes (stir, wait, stir, wait) until the peppers and onions are tender-crisp. Add the black beans and heat through.
- Layer hot rice, corn/pepper mixture and fish in a bowl or mix everything together in the skillet. Top with any of the toppings listed above.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 588.93 Kcal (2466 kJ) | ||
| Calories from fat | 71.94 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.99g | 12% | |
|---|---|---|---|
| Cholesterol | 58mg | 19% | |
| Sodium | 101.11mg | 4% | |
| Potassium | 814.61mg | 17% | |
| Total Carbs | 96.75g | 32% | |
| Sugars | 2.68g | 11% | |
| Dietary Fiber | 5.2g | 21% | |
| Protein | 34.09g | 68% | |
| Vitamin C | 43.1mg | 72% | |
| Iron | 6.9mg | 38% | |
| Calcium | 63.2mg | 6% | |
| Amount Per 100 g | |||
| Calories | 179.57 Kcal (752 kJ) | ||
| Calories from fat | 21.94 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.44g | 12% | |
|---|---|---|---|
| Cholesterol | 17.68mg | 19% | |
| Sodium | 30.83mg | 4% | |
| Potassium | 248.38mg | 17% | |
| Total Carbs | 29.5g | 32% | |
| Sugars | 0.82g | 11% | |
| Dietary Fiber | 1.58g | 21% | |
| Protein | 10.39g | 68% | |
| Vitamin C | 13.1mg | 72% | |
| Iron | 2.1mg | 38% | |
| Calcium | 19.3mg | 6% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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