Marinated Sea Bass with Mango & Black Bean Salad
|Marinade and Sea Bass|
|1/4||cup (50 mL) fresh lime juice|
|3||tbsp (45 mL) Jamaican Jerk Rub|
|2||tbsp (30 mL) Garlic Oil or olive oil|
|2||garlic cloves, pressed|
|4||boneless, skinless sea bass or halibut fillets (4-6 oz/125-175 g each)|
|Black Bean Salad|
|1||large red bell pepper|
|2||medium green onions with tops (about 1/2 cup/125 mL thinly sliced)|
|1||can (15 oz/425 g) black beans, drained and rinsed|
- Prepare 11″ Square Grill Pan for medium-high heat. For marinade, whisk together lime juice, rub, oil and garlic pressed with Garlic Press in Stainless (2-qt./2-L) Mixing Bowl. Place sea bass into resealable plastic bag; add half of the marinade. Seal bag; turn to coat and refrigerate no longer than 30 minutes.
- Meanwhile, for salad, cut off sides from bell pepper to create four large, flat pieces, avoiding seeds. Peel mango with Serrated Peeler; cut flesh from both sides of flat pit, forming two halves. Thinly slice green onions. Add beans and 1/4 cup (50 mL) of the onions to remaining marinade in mixing bowl; set aside.
- Grill sea bass, bell pepper and mango, covered, 3 minutes or until grill marks appear; turn with BBQ Turner. Grill 5-6 minutes or until mango and bell pepper are charred and crisp-tender and Digital Pocket Thermometer inserted into side of fillets registers 140°F (60°C).
- To serve, divide salad among serving plates; top with sea bass fillets. Garnish with reserved green onions and lime wedges.
Yield: 4 servings
Nutrients per serving: Light Calories 270 (29% from fat), Total Fat 9 g, Saturated Fat 1 g, Cholesterol 50 mg, Carbohydrate 21 g, Protein 26 g, Sodium 610 mg, Fiber 5 g
U.S. Diabetic exchanges per serving: 1 starch, 1/2 fruit, 3 low-fat meat (1 1/2 carb)
Cook’s Tips: When grilling mangoes, choose fruit that is slightly underripe. The heat from the grill softens the fruit and intensifies the sweetness.
To prepare the mango, determine the direction of the pit by rubbing the top part of the mango with your thumb. Slice flesh from both sides of the flat pit, forming two halves. If desired, trim additional mango flesh from the pit and add it to the salad.
Because sea bass breaks up into large flakes, don’t test for doneness by flaking it with a fork. Instead, insert the Digital Pocket Thermometer into the side of the fillet.
I really recommend Pampered Chef’s Grill pan set. You can’t go wrong with it. The Set includes Executive 11″ Square Grill Pan, Grill Press, Grill Pan & Press Scraper, Color Coated Bread Knife, Nylon Panini Spatula, Dijon Mustard Rub and recipe collection.
Grilling is a great American past time, and I don’t know about you – but I don’t always like the taste that I get from meat that is cooked directly on to the grill. Having the grill pan though – not only do I not have to worry about making sure I have propane, that my grill racks are clean, searching for my foil, etc – I can just take out my grill pan and I’m ready to go. Plus – you can grill any time of year!! Healthy eating is also super easy with the grill pan because it requires very little to no oil (depends on what you are grilling) and is very easy to clean.
Photos and recipe courtesy of The Pampered Chef®.