Распечатать
E-mail
Add a photoПорций: 6
Ингредиенты
- 6 x 3 ounce cuts of mahi-mahi
- 1 1/2 c. Couscous
- 1/2 c. Green lentils
- 1/2 c. Black beans
- 1/2 c. Navy beans
- 1/2 c. Red bell peppers diced
- 1/2 c. Green bell peppers diced
- 1/2 c. Carrots diced and blanched
- 1/2 c. Corn kernels roasted
- 1/2 c. Red onion diced
- 2 Tbsp. Fresh basil minced
- 2 Tbsp. Fresh cilantro minced
- 1 x Jalapeno or possibly serrano pepper seeded, and chopped
- 2 x fluid ounces orange juice
- 1 x fluid oz lime juice
- 2 x fluid ounces rice vinegar
- 4 x Corn tortillas julienned and baked
- 1 x in the oven till crispy
- 3 x Oranges segments only to taste - Salt and pepper
- 6 x Corn husk leaves (optional) Basil tips or possibly cilantro leaves for garnishing (optional)
Инструкции
- 1. Season the mahi-mahi with a little bit of fresh basil, fresh cilantro, fresh cracked pepper, and salt. Chill till ready to cook.
- 2. Cook couscous according to the package instructions and let cold. Season with fresh herbs, salt, and pepper to taste. Set aside.
- 3. Cook lentils, black beans, and navy beans in separate pots till tender but not mushy. Drain the beans, discarding the liquid. Spread on sheet pans to cold.
- 4. Using a mixing bowl, combine lentils, black beans, navy beans, red bell peppers, green bell peppers, carrots, corn, red onions, warm pepper, fresh minced basil, fresh minced cilantro, orange juice, lime juice, rice vinegar, and a few orange segments (reserve 12 for garnishing), salt and pepper to taste. Toss gently till all ingredients are well mixed. Cover with plastic film, and place in the refrigerator to chill.
- 5. Grill mahi-mahi. Don't overcook. While the fish is cooking, place a corn husk on each plate. Spoon 1/2 c. of the herbed couscous mix. Spoon about 3/4 to 1 c. of the three bean salad on top of the couscous, making sure which the couscous is still visible. Place the grilled mahi-mahi on top of the three bean salad. Garnish with orange segments, crispy tortilla chips, and basil tips or possibly cilantro leaves. Serve at once.
- NOTES : Here's another one which sounds good. I think I'd used canned beans, rinsed and liquid removed though instead of cooking them myself. I could probably skip the fish too (although it does sound good) - just eat the couscous and beans.
Languages
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 187g | |
| Recipe makes 6 servings | |
| Calories 391 | |
| Calories from Fat 13 | 3% |
| Total Fat 1.48g | 2% |
| Saturated Fat 0.25g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 23mg | 1% |
| Potassium 847mg | 24% |
| Total Carbs 76.13g | 20% |
| Dietary Fiber 15.7g | 52% |
| Sugars 4.76g | 3% |
| Protein 18.53g | 30% |
