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Ingredientes
- Â Â BEANS
- 15 ounce cooked black beans liquid removed and rinsed
- 1/2 c. chopped onion
- 1 lrg garlic clove pressed
- 1 c. vegetable broth
- 2 tsp chili pwdr
- 2 tsp grnd cumin
- 1 tsp salt
- Â Â RED PEPPER PUREE
- 4 x red bell peppers or possibly 6, roasted
- Â Â (3/4-c. cored sliced red peppers)
- 2 Tbsp. fresh orange juice or possibly oil
- 1 tsp salt
- Â Â FISH FILLETS
- 22 ounce salmon cut into portions
- Â Â vegetable oil
- Â Â paprika
- Â Â white pepper
- 1/2 c. lowfat lowfat sour cream
- Â Â minced fresh cilantro
- Â Â lime wedge
- 1 c. cooked white rice or possibly more
Direcciones
- BLACK BEANS: combine all in a sauce pan. Bring to a boil and simmer, covered, 30 min, stirring occasionally. Let cold. Puree half. Return puree to pan and blend. Adjust seasoning to taste. Keep hot, adding a little broth as needed.
- RED PEPPER: Puree the peppers with extra virgin olive oil and salt till smooth.
- GRILLING: Preheat 10 to 15 min, all burners on high. Meanwhile, rinse salmon fillets in cool water and blot them dry. Rub with vegetable oil on both sides and dust with paprika and white pepper. Coat a hinged grill basket with oil or possibly spray and place fillets inside.
- When warm, turn one burner off and turn the other(s) to medium. Position salmon over the burner which is off. Close lid. Cook 5 mins per side, turn once. Fish is done when it just begins to flake when probed with a fork.
- SERVE: divide the beans among 4 prewarmed plates. Top with a fillet.
- Carefully spoon some red pepper puree over each fillet. Then dab with lowfat sour cream. Garnish with cilantro and add in a couple of fresh lime wedges. Serve with a simple side dish, like steamed rice.
- 8.3 g fat (15.7% cff). If pepper sauce is made with oil, then 531
- Serve with steamed asparagus and green beans, garnished with grilled radishes (sliced), lemon juice and pepper.
- NOTES : MENU - salmon, rice, and veggie medley. followed with fresh fruit
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 546g | |
| Recipe makes 4 servings | |
| Calories 864 | |
| Calories from Fat 262 | 30% |
| Total Fat 29.37g | 37% |
| Saturated Fat 8.65g | 35% |
| Trans Fat 0.0g | |
| Cholesterol 110mg | 37% |
| Sodium 1551mg | 65% |
| Potassium 2554mg | 73% |
| Total Carbs 90.05g | 24% |
| Dietary Fiber 19.7g | 66% |
| Sugars 9.65g | 6% |
| Protein 60.7g | 97% |
