Directions:
- To prepare the marinade, combine the first 3 ingredients in a large zip-top plastic bag, and seal. Marinate in refrigerator for 20 minutes. Remove fillets from bag, and discard marinade. Place the fillets, skin sides down, on a jelly-roll pan coated with cooking spray.
- Preheat oven to 450°.
- To prepare sauce, combine broth and next 4 ingredients (broth through cornstarch) in a small bowl. Heat oil in a wok or large nonstick skillet over medium-high heat. Add beans and the next 4 ingredients (beans through red pepper); stir-fry 10 seconds. Add broth mixture; bring to a boil, and cook for 1 minute or until thick.
- Pour black bean mixture over fillets; cover pan with foil. Bake at 450° for 17 minutes or until fish flakes easily when tested with a fork. Cut the fillets into 6 portions; serve with sauce, and sprinkle with minced onion tops.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 294.85 Kcal (1234 kJ) | ||
| Calories from fat | 80.72 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.97g | 14% | |
|---|---|---|---|
| Cholesterol | 73.98mg | 25% | |
| Sodium | 600.59mg | 25% | |
| Potassium | 738.85mg | 16% | |
| Total Carbs | 6.99g | 2% | |
| Sugars | 3.08g | 12% | |
| Dietary Fiber | 0.35g | 1% | |
| Protein | 40.32g | 81% | |
| Vitamin C | 3.3mg | 5% | |
| Iron | 1.6mg | 9% | |
| Calcium | 66.5mg | 7% | |
| Amount Per 100 g | |||
| Calories | 113.35 Kcal (475 kJ) | ||
| Calories from fat | 31.03 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.45g | 14% | |
|---|---|---|---|
| Cholesterol | 28.44mg | 25% | |
| Sodium | 230.88mg | 25% | |
| Potassium | 284.02mg | 16% | |
| Total Carbs | 2.69g | 2% | |
| Sugars | 1.18g | 12% | |
| Dietary Fiber | 0.13g | 1% | |
| Protein | 15.5g | 81% | |
| Vitamin C | 1.3mg | 5% | |
| Iron | 0.6mg | 9% | |
| Calcium | 25.6mg | 7% | |
* 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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