Black Beans Quinoa & Cajun Fish

You can use any white fish for this dish. Catfish is often used. It contains healthy fatty acids, provides complete protein, is a source of vitamin B-12, and is low in mercury.

Black beans quinoa and cajun fish recipe oh fitness llc recipe

Black Beans Quinoa & Cajun Fish
Print Recipe
This cajun dish is full of healthy fatty acids, provides complete protein, is a source of vitamin B-12, and is low in mercury.
Servings Prep Time
6 people 15 minutes
Cook Time
30 minutes
Servings Prep Time
6 people 15 minutes
Cook Time
30 minutes
Black Beans Quinoa & Cajun Fish
Print Recipe
This cajun dish is full of healthy fatty acids, provides complete protein, is a source of vitamin B-12, and is low in mercury.
Servings Prep Time
6 people 15 minutes
Cook Time
30 minutes
Servings Prep Time
6 people 15 minutes
Cook Time
30 minutes
Ingredients
Servings: people
Instructions
  1. For The Fish: Preheat oven to 350. Lightly oil a glass pan.
  2. Coat the catfish fillets in the olive oil. Apply the seasoning to both sides of each fillet.
  3. Line the fillets in prepared pan, and optionally top with sliced lemon.
  4. Bake for 25-30 minutes, until flaky.
  5. For The Black Beans: (3 options) 1- Add 3/4 cup of black beans to a pressure cooker. Cover with 2 cups of water & cook for 60 minutes. They will be done, and tender. 2 - Buy canned beans (an easy cheat, but not recommended, since this is processed). 3 - The old fashioned way... Soak 3/4 cup of black beans in water over night. You'll need just enough water to cover them an inch. Drain the soaked beans. The next day, the beans will have absorbed much of the water and nearly doubled in size. Drain the beans from their soaking water and rinse them gently under water.
  6. Transfer beans to a cooking pot. Cover the beans with an inch of water, and bring them to a boil over medium heat.
  7. Reduce to a simmer and cook for at least 60 minutes. Then check for firmness. You should barely see the water moving at this point. Note: Leave the lid off for firm beans. Leave the lid on for meant for creamier beans for soups, casseroles, and burritos. Add more water as needed to keep the beans submerged, and stir occasionally.
  8. Continue simmering until the beans are as tender and creamy as you like them.
  9. For The Quinoa: (3 options) 1- Add 3/4 cup of raw quinoa to a pressure cooker or rice cooker. Cover with 2 cups of water & set the dial to the rice setting. It should come out nice and fluffy. 2- Buy a bag of cooked quinoa (an easy cheat, but not recommended since this is processed) 3- The old fashioned way... Rinse 3/4 cup of raw quinoa in water. Add it to a pot.
  10. Add 2 cups of water to the pot, and bring to a boil.
  11. Turn heat down to the lowest setting. Cover and cook for 15 minutes.
  12. Remove the pot from heat and let stand for 5 more minutes, covered. Don't peek!
  13. Remove the lid — You should see tiny spirals (the germ) separating from and curling around the quinoa seeds. Fluff the quinoa gently with a fork, and serve. If any liquid remains in the bottom of the pan or if the quinoa is still a bit crunchy, return the pot to low heat and cook, covered, for another 5 minutes, until all the water has been absorbed.
Recipe Notes

Black beans quinoa and cajun fish recipe oh fitness llc

Share this Recipe
 
Powered byWP Ultimate Recipe

Leave a Reply

Your email address will not be published. Required fields are marked *