Hungry Girl - Thursday Newsletter might be just the main course you are searching for. This recipe makes 2 servings with 678 calories, 81g of protein, and 24g of fat each. This recipe covers 64% of your daily requirements of vitamins and minerals. Head to the store and pick up tuna stuffed tomatoes, onion, basil, and a few other things to make it today. It is a good option if you're following a dairy free diet.
Instructions
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Woohoo! Bayou Fish Pack1/2 of recipe (1 fillet with seasoned beans): 270 calories, 2g total fat (<0.5g sat fat), 592mg sodium, 32.5g carbs, 9.5g fiber, 8g sugars, 31g protein -- Points
Ingredients you will need
Beans
Fish
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Plus value 6* -- Smart
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Points value 5*This slightly spicy fish dish will rock your face off!!!Ingredients:1 cup canned red kidney beans, drained and rinsed1/2 cup finely chopped green bell pepper1/2 cup finely chopped onion1/2 cup finely chopped celery1/4 cup tomato paste1/2 tsp. Cajun seasoning, divided1/2 tsp. chopped garlic1/8 tsp. ground thyme1/8 tsp. salt1/8 tsp. black pepper
Ingredients you will need
Canned Red Kidney Beans
Cajun Seasoning
Black Pepper
Tomato
Fish
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Two 4-oz. raw flounder fillets
Ingredients you will need
Flounder Fillets
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Optional: hot sauce
Ingredients you will need
Hot Sauce
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Place beans, bell pepper, onion, and celery in a bowl.
Ingredients you will need
Bell Pepper
Celery
Beans
Onion
Equipment you will use
Bowl
7
Mix well and set aside.In a small bowl, combine tomato paste with 1/4 tsp. Cajun seasoning.
Ingredients you will need
Cajun Seasoning
Tomato Paste
Equipment you will use
Bowl
8
Add garlic, thyme, salt, and black pepper, and mix thoroughly.
Ingredients you will need
Black Pepper
Garlic
Thyme
Salt
9
Transfer seasoned tomato paste to the bean-veggie mixture, and stir to coat. Set aside.
Ingredients you will need
Tomato Paste
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Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray. Scoop seasoned bean-veggie mixture into the center of the foil, and spread it out a bit. Evenly sprinkle remaining 1/4 tsp. Cajun seasoning on both sides of each fillet, and lay the fillets side by side on top of the bean-veggie mixture.
Ingredients you will need
Cajun Seasoning
Spread
Equipment you will use
Baking Sheet
Aluminum Foil
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Place another large piece of foil over the whole thing. Fold together and seal all four edges of the two foil pieces, forming a well-sealed packet.
Equipment you will use
Aluminum Foil
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Bake in the oven for 20 minutes, or until the fillets are cooked through and the veggies are tender.
Equipment you will use
Oven
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Cut packet to release steam before opening it entirely. (Careful -- steam will be hot.)
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Serve each fillet with half of the bean-veggie mixture. If you like, add a little hot sauce. Enjoy!MAKES 2 SERVINGS