Foil Baked Fish with Black Beans and Corn Recipe

Looking for an easy Foil Baked Fish with Black Beans and Corn recipe? Learn how to make Foil Baked Fish with Black Beans and Corn 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 Foil Baked Fish with Black Beans and Corn

4 fillets Fillets Alaska Pollock
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
1/2 medium (2-1/2" dia) Onions
2 large Onions, Spring Or Scallions
5 grams Cilantro

Recipe Directions for Foil Baked Fish with Black Beans and Corn

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

  2. degrees

  3. Pat the fish dry with paper towels and season with salt and

  4. pepper. Using a fork, mix together the butter, 1 teaspoon chipotle,

  5. orange zest, half the garlic, 1/2 tsp salt, and 1/4 tsp pepper in a

  6. medium bowl until well-combined. Spread butter mixture over the

  7. fish.

  8. Combine the beans, corn, onion, scallions, 2 tablespoons of

  9. cilantro, orange juice, remaining chipotle, remaining garlic,

  10. scallions, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a bowl.

  11. Lay four 14-inch lengths of foil on the counter and divide the bean

  12. mixture evenly over the lower half of each piece of foil. Top with

  13. fish, and fold the foil over the fish, folding the edges to seal.

  14. Arrange the packets in a single layer on a rimmed baking sheet

  15. and bake until the fish is just cooked through, 15 to 20 minutes.

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

  17. Original list of ingredients:

  18. 4 4 ounce white fish fillets, such as

  19. tilapia or pollock*

  20. salt and pepper, to taste

  21. 4 Tbsp Smart Balance Light, softened

  22. 2 Tbsp chipotle chiles in adobo sauce,

  23. minced

  24. 1 tsp grated orange zest

  25. 2 Tbsp freshly squeezed orange juice

  26. 2 cloves garlic, minced

  27. 1 can black beans (16-oz) rinsed and

  28. drained

  29. 2 cups corn kernels

  30. 1/2 red onion, minced

  31. 2 scallions, minced

  32. 1/4 cup chopped fresh cilantro

  33. Shared from:

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

Categories

Main Dish

Nutrition Facts
Serving Size 378.5g
Amount Per Serving
Calories
357
Calories from Fat
61
% Daily Value*
Total Fat
6.8g
10%
Saturated Fat
1.9g
9%
Trans Fat
0.0g
Cholesterol
35mg
12%
Sodium
511mg
21%
Potassium
676mg
19%
Total Carbohydrates
47.2g
16%
Dietary Fiber
12.8g
51%
Sugars
4.8g
Protein
28.7g
Vitamin A 20% Vitamin C 18%
Calcium 18% Iron 20%
* 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
  • High in dietary fiber
  •  
    Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement