Black Beans and Corn (Without Foil Baked Fish) Recipe

Looking for an easy Black Beans and Corn (without Foil Baked Fish) recipe? Learn how to make Black Beans and Corn (without Foil Baked Fish) using healthy ingredients.


Submitted by kiteflier98

Makes 4 servings



Very healthy ? carb-controlled, low in sodium (for a meal), high in lean protein, and packed with fiber!

Recipe Ingredients for Black Beans and Corn (without Foil Baked Fish)

4 tbsp Shedd's Spread Country Crock Plus Calcium and Vitamins Soft
1 serving San Marcos Chilpotle Peppers in Adobo Sauce
1 tsp Orange Peel
1 oz Orange Juice from Concentrate with Calcium Juice
2 clove Garlic
16 oz Beans, Black, Mature Seeds
2 cup Corn, Sweet, Yellow
1 medium Onions
2 large Onions, Spring Or Scallions

Recipe Directions for Black Beans and Corn (without Foil Baked Fish)

  1. Adjust the oven rack to the lower-middle position and heat to 450 degrees.

  2. Pat the fish dry with paper towels and season with salt and pepper. Using a fork, mix together the butter, 1 teaspoon chipotle, orange zest, half the garlic, 1/2 tsp salt, and 1/4 tsp pepper in a medium bowl until well-combined. Spread butter mixture over the fish.

  3. Combine the beans, corn, onion, scallions, 2 tablespoons of cilantro, orange juice, remaining chipotle, remaining garlic, scallions, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a bowl.

  4. Lay four 14-inch lengths of foil on the counter and divide the bean mixture evenly over the lower half of each piece of foil. Top with fish, and fold the foil over the fish, folding the edges to seal.

  5. Arrange the packets in a single layer on a rimmed baking sheet and bake until the fish is just cooked through, 15 to 20 minutes.

  6. Carefully open the packets and sprinkle with remaining cilantro.

  7. Original list of ingredients:

  8. 4 4 ounce white fish fillets, such as

  9. tilapia or pollock*

  10. salt and pepper, to taste

  11. 4 Tbsp Smart Balance Light, softened

  12. 2 Tbsp chipotle chiles in adobo sauce, minced

  13. 1 tsp grated orange zest

  14. 2 Tbsp freshly squeezed orange juice

  15. 2 cloves garlic, minced

  16. 1 can black beans (16-oz) rinsed and drained

  17. 2 cups corn kernels

  18. 1/2 red onion, minced

  19. 2 scallions, minced

  20. 1/4 cup chopped fresh cilantro

  21. Shared from:

  22. http://www.preventionrd.com/2011/06/money-matters-foil-baked-fish-with-black-beans-and-corn/

  23. Read more: http://caloriecount.about.com/foil-baked-fish-black-beans-recipe-r1147719#ixzz25pCxOm98

Categories

Main Dish

Nutrition Facts
Serving Size 266.0g
Amount Per Serving
Calories
292
Calories from Fat
59
% Daily Value*
Total Fat
6.5g
10%
Saturated Fat
1.8g
9%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
141mg
6%
Potassium
690mg
20%
Total Carbohydrates
48.5g
16%
Dietary Fiber
13.0g
52%
Sugars
5.3g
Protein
12.8g
Vitamin A 18% Vitamin C 19%
Calcium 16% Iron 18%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • No cholesterol
  • Low in sodium
  • High in dietary fiber
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