Nutrition

Healthy Recipe: Chilean Sea Bass with Black Bean & Red Quinoa Tropical Salad

Chilean sea bass is a flavorful fish that makes for a healthy meal. Fish is generally low in calories and an excellent source of protein and omega-3 fatty acids. Omega-3 fatty acids help fight inflammation in the body.

This healthy recipe by Chef Edgardo Llopiz Rivera, executive chef of the Café at Miami Cancer Institute, was served at this year’s Hispanic Women of Distinction luncheon.  “It’s easy to prepare, healthy and delicious,” Chef Eddie says.

The tropical salad to accompany the sea bass includes black beans and quinoa. Eating beans may help lower blood pressure, prevent inflammation, manage diabetes and can play an important role in weight loss. Quinoa is also very nutritious. It’s high in fiber, protein and antioxidants, gluten-free and has a low glycemic index which can help control blood sugar levels.

Chilean Seabass with Black Bean & Red Quinoa Tropical Salad

Ingredients:
Makes 7 servings

  • Seven 6-ounce pieces Chilean sea bass, skinned
  • 1 tablespoon ginger root, grated
  • Zest of 1/2 a lemon
  • Juice of ½ a lemon
  • Zest of ½ a lime
  • Juice of 1 lime
  • 1 teaspoon orange zest
  • 1 tablespoon olive-canola oil blend
  • 1 green bell pepper, diced small
  • 1 mango, skinned and diced small
  • 1 cup seedless cucumber, diced
  • 2 cups pineapple, diced
  • ½ small red onion, minced
  • 1 teaspoon kosher salt
  • 1/8 teaspoon cayenne pepper
  • 1 tablespoon honey
  • 2 cups low-sodium canned black beans, rinsed
  • 1 cup cooked quinoa
  • 1/2 teaspoon coarse ground black pepper
  • 2 mint stems with leaves, chopped
  • 8 cilantro stems with leaves, chopped
  • 1 Haas avocado, diced

Preparation:

  1. In a mixing bowl, mix all ingredients except for the avocado.
  2. Fold the avocado into the mixture.
  3. Let sit for at least 15 minutes.
  4. On a greased grill, cook the sea bass 3-4 minutes on each side.
  5. Serve fish with black bean and quinoa salad on the side, or enjoy together in taco shells or over rice.

Nutritional information (per serving); Calories 512, Total fat 27g, Saturated fat 6g; Cholesterol 70mg; Sodium 534mg, Carbohydrate 36g; Fiber 7g, Sugars 12g, Protein 35g.

 

ABOUT CHEF EDDIE
Edgardo (Eddie) Llopiz Rivera is the executive chef of The Café at Miami Cancer Institute. He and his culinary team at Baptist Health won the Miami Marlins Foundation 2016 Taste of Miami Food & Wine Best of Show Award. Chef Eddie has worked alongside award-winning celebrity chefs Daisy Martinez, Adrianne Calvo, Cindy Hutson and LeRoy Bautista. His passion for cooking began as a teenager cooking with his mother for a homeless community at a neighborhood church. After attending the French Culinary Institute in New York City, Chef Eddie began his career at The Grand Havana Room, a private club where he cooked for celebrities including Alec and Steven Baldwin, Lawrence Fishbourne, Tommy Mottola and Lisa Ray. In South Florida, he has served as chef at Morton’s Steak House, Angelique Euro Café and Shula’s Hotel and Golf Club.

 

 

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