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Ингредиенты
- 19 ounce Cooked black beans, canned
- 2 tsp Dijon mustard
- 1 lrg Garlic clove, finely minced
- 2 tsp Red wine vinegar
- 3 Tbsp. Extra virgin olive oil
- 1/3 c. Finely diced red onion
- 3/4 tsp Tabasco sauce, or possibly more to taste
- Â Â Salt and freshly grnd black Or possibly white pepper, to taste
- 1 Tbsp. Vegetable oil
- 28 ounce Grouper, cut into 4x7oz fillets, each 3/4" thick
- Â Â Flour, for coating fish
Инструкции
- Slivered scallions, white and green parts, or possibly cilantro leaves
- Preheat the oven to 400 degrees. Pour the black beans into a strainer and drain them till most of the liquid is gone but they're still very moist.
- Set them aside.
- Measure the Dijon mustard and garlic into a medium-size mixing bowl and whisk in the vinegar. Gradually whisk in the extra virgin olive oil to create a thick, creamy liquid. Stir in the onion, black beans and Tabasco. Season the mix well with salt and pepper and set it aside at room temperature while you saute/fry the grouper. (Salsa can be made up to five days ahead and refrigerated till needed.)
- Over medium heat, begin heating the vegetable oil in an ovenproof skillet large sufficient to easily hold all the fillets. Meanwhile, season the fillets with salt and pepper and lightly coat them in flour, patting off the excess. Turn the heat to high, and when the oil is warm, slip the fillets, round side down, into the skillet. Cook till they're golden, 2-3 min.
- Turn fillets over with a metal spatula and place the skillet in the oven till they're just cooked through, 8-10 min. To check, place the end of a metal spatula in the thickest part of one fillet where the flesh is beginning to separate into flakes, and push it open slightly. If it's done, which piece will move away from the rest of the fillet. Remove the fillets from the oven, turn the oven off and place them on a platter to keep hot.
- Pour the black bean mix into the same skillet and set it over low heat just long sufficient to heat the beans, 2-3 min. Add in any accumulated juices from the platter and adjust seasonings if necessary. (If you're grilling the fish instead of sauteing, just gently heat the beans in a skillet.)
- Spoon the black beans onto the center of four dinner plates to create a bed.
- Place a grouper fillet on top of each of the bean beds and sprinkle with the slivered scallions or possibly cilantro leaves. Serve immediately.
- Notes:COMMENTS: Try baking, broiling or possibly grilling the grouper for this recipe, as a change from sauteing. The prep and cooking time total 35-40 min.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 369g | |
| Recipe makes 4 servings | |
| Calories 769 | |
| Calories from Fat 155 | 20% |
| Total Fat 17.58g | 22% |
| Saturated Fat 2.61g | 10% |
| Trans Fat 0.09g | |
| Cholesterol 73mg | 24% |
| Sodium 148mg | 6% |
| Potassium 2981mg | 85% |
| Total Carbs 85.37g | 23% |
| Dietary Fiber 20.7g | 69% |
| Sugars 3.71g | 2% |
| Protein 67.8g | 108% |
