Baked Fish With Kidney Bean Salsa
From zanna 17 years ago
- 7 minutes to make
- Serves 6
Baked(can be grilled) fish with yogurt sauce. Served with a zesty bean salsa as an added boost to flavor. Easy, low cal, high protein and cheap for a summer meal.
Ingredients
- KIDNEY BEAN salsa shopping list
- 1/2 cup chopped tomato shopping list
- 1/4 cup chopped onion shopping list
- 1 teaspoon finely chopped,seeded fresh jalapeno shopping list
- 1 clove garlic, finely chopped shopping list
- 1 tablespoon red wine vinegar shopping list
- 2 cups rinse and drained canned red kidney beans shopping list
- add salt if want shopping list
- lettuce cups( if you want to serve salsa in them) shopping list
- fish AND SAUCE shopping list
- 1/2 cup lowfat plain yogurt shopping list
- 1 egg,slighty beaten shopping list
- 1 tablespoon (AP) flour shopping list
- dash of ground red pepper shopping list
- pinch of salt-go lighty shopping list
- 6 flounder or catfish fillets(1 1/2 lbs) shopping list
- parrika( to spinkle over cooked dish if you wish) shopping list
How to make it
- Prepare the salsa
- Combine the tomato,onion,jalapeno pepper, and garlic ,and vinegar in a small bowl ,salt to taste, mix in kidney beans .Reserve.
- Preheat oven to 400 degrees
- Making the Sauce
- Whisk together yogurt, and egg in small saucepan.
- Whisk in flour, red pepper until smooth. Cook the sauce , stirring constantly, over very low heat for 3-4 minutes or until slightly thicken. Salt to taste. DO NOT BOIL.-REMOVE FROM HEAT.
- COOKING THE FISH
- Fold the fish in half crossways Arrange fish in a single layer in foil-lined broiler pan Bake fish for 7-10 minutes or until center of fish begins to flake when touched with fork.
- SERVING
- Tranfer fillets to individual plates.Spoon on 2 tablespoon of yogurt sauce,spinkle with paprika.
- Serve with salsa in lettuce cups .
People Who Like This Dish 2
- bluewaterandsand GAFFNEY, SC
- momo_55grandma Mountianview, AR
- myrna Leuven, BE
- zanna MOUNT CLEMENS, MI
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The Rating
Reviewed by 3 people-
Oh my goodness!!! It was delicious with my fish and tomorrow I am going to have it with thin sliced chicken breast.
Touchedbyangels
in loved it
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I love fish and I'm loving this fantastic recipe!
bluewaterandsand
in GAFFNEY loved it
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wonderful recipe love fish and kidney beans never made it this way but will thanks
momo_55grandma
in Mountianview loved it
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