Another beta-carotene winner, and with more healthy omega-3s than omega-6s, one serving makes your RealAge 11.4 days younger.
Preparation Time: 8 minutes
Cooking Time: 12 minutes
1/3 cup hickory barbecue sauce, such as KC Masterpiece brand
2 teaspoons Caribbean jerk seasoning mix, such as McCormick brand
1 cup quick cooking brown rice, such as Uncle Ben’s brand
4 (4 to 5 ounce) skinless red snapper fish fillets
3 cups packed sliced kale or collard greens
1 can (15 or 16 ounces) red beans, rinsed and drained
2 tablespoons light sour cream
Prepare charcoal or gas grill. Combine the barbecue sauce and jerk seasoning; mix well. In a small bowl, set aside 1 teaspoon of the mixture. Brush 3 tablespoons of the mixture over fish; set aside. In a large deep skillet, combine remaining barbecue sauce and 1 1/4cup water; bring to a simmer. Stir in rice; cover and simmer 8 minutes. Grill fish over medium-hot coals (or over medium-high heat in a ridged grill pan) 3 to 4 minutes per side or until fish is opaque and firm to the touch. Meanwhile, stir kale and beans into rice mixture. Cover and continue to simmer 3 to 4 minutes or until kale is wilted and liquid is absorbed. Transfer rice mixture to four serving plates; top with fish. Add sour cream to reserved 1 teaspoon barbecue sauce/jerk mixture plus 1 teaspoon of water; mix well. Drizzle over fish and rice.
Cooking kale brings out its sweetness. The heat of the rice and beans continues to soften its flavor as the dish cooks. The same is true for other cooking greens. Collards, mustard, turnip, dandelion. Try Red Russian kale…especially flavorful and easy to cook. And when picking snapper, get firm, clear, clean fillets. Not a bit mushy or fishy.
Halibut or scrod may replace the red snapper; Cajun or blackened seasonings may replace the jerk seasoning; other cooking greens, such as mustard, may replace the kale.