Prep Time: 12 minutes
Cook Time: 20 minutes
Ingredients:
* 4 tilapia fillets, about 6 ounces
* 1 cup white onion, chopped
* 1 cup red or orange bell pepper, julienned
* 2 poblano peppers, seeded and chopped
* 3 cloves garlic, minced
* 3 tablespoons olive oil
* 3 tablespoons fresh cilantro, chopped
* 3 tablespoons Jerk Seasoning
* 2 tablespoons fresh lemon juice
* salt and black pepper
* 4 large pieces of aluminum foil
Preparation:
Preheat grill medium high heat. Place one piece of tilapia in each piece of foil. Combine, garlic, olive oil, cilantro, lemon juice, and jerk seasoning in a small bowl. Brush well with mixture on both sides of fish. Place equal portions of onion, bell pepper, and poblano on each piece of fish. Season lightly with salt and black pepper. Crimp edges of foil over and seal packets well. Place on grill and cook for 10 minutes, turn, and cook for a remaining ten. When Fish no longer appears opaque and vegetables become tender, remove from heat. Allow packets to stand for 5 minutes before opening.
Showing posts with label carribean. Show all posts
Showing posts with label carribean. Show all posts
Sunday, September 7, 2008
Sunday, June 8, 2008
Jamaican Rice & Peas
Serves 8
In Jamaican cuisine, "peas" usually refers to kidney beans or some other type of small bean.
* 1 cup long-grain white rice
* 1/2 pound dried red kidney beans, soaked in water overnight
* -- Kosher salt
* 1 tablespoon vegetable oil
* 1/2 cup chopped onion
* 14 ounce can unsweetened coconut milk (see Note)
* 1/4 cup water
* 1 clove garlic, minced
* 1/2 teaspoon dried thyme
* 1 bay leaf
* 1 Scotch bonnet pepper (or habanero), halved and
* seeded
* -- Freshly ground black pepper, to taste
Instructions: In a fine mesh strainer, wash the rice in cold running water for 5 minutes. This helps remove excess starch from the rice, and prevents it from becoming gummy or sticky. Set the rice aside to drain.
Put the kidney beans in a medium-size pot and add enough water to cover them by an inch or two. Salt the water liberally. Boil 30-45 minutes, until the beans are tender. Drain and set aside.
In a separate pot, saute the rice in the vegetable oil until opaque, about 5 minutes, stirring frequently. Add the onion and saute until slightly tender, about 2 minutes. Combine the coconut milk with the water and add to the pot. Add the garlic, thyme, bay leaf and the Scotch bonnet pepper. Bring to a boil over high heat, cover, reduce heat to low and cook for 15-20 minutes, until all the liquid is absorbed. Fluff rice with fork and fold in the beans. Remove the chile pepper and bay leaf. Season with salt and pepper and serve.
Note: Coconut "cream" powder is a dry packaged product that can be found at Caribbean stores such as Art's Jamaican Market, 4042 Broadway (at 41st, Oakland); (510) 652-2168. If using, substitute 2 cups water for the coconut milk and water. After the rice has cooked 10 minutes, stir in 1 to 2 teaspoons of the coconut powder, then continue cooking for another 5 to 10 minutes or until rice is tender.
Per serving: 215 calories, 4 g protein, 24 g carbohydrate, 13 g fat (10 g saturated), 0 cholesterol, 9 mg sodium, 1 g fiber.
In Jamaican cuisine, "peas" usually refers to kidney beans or some other type of small bean.
* 1 cup long-grain white rice
* 1/2 pound dried red kidney beans, soaked in water overnight
* -- Kosher salt
* 1 tablespoon vegetable oil
* 1/2 cup chopped onion
* 14 ounce can unsweetened coconut milk (see Note)
* 1/4 cup water
* 1 clove garlic, minced
* 1/2 teaspoon dried thyme
* 1 bay leaf
* 1 Scotch bonnet pepper (or habanero), halved and
* seeded
* -- Freshly ground black pepper, to taste
Instructions: In a fine mesh strainer, wash the rice in cold running water for 5 minutes. This helps remove excess starch from the rice, and prevents it from becoming gummy or sticky. Set the rice aside to drain.
Put the kidney beans in a medium-size pot and add enough water to cover them by an inch or two. Salt the water liberally. Boil 30-45 minutes, until the beans are tender. Drain and set aside.
In a separate pot, saute the rice in the vegetable oil until opaque, about 5 minutes, stirring frequently. Add the onion and saute until slightly tender, about 2 minutes. Combine the coconut milk with the water and add to the pot. Add the garlic, thyme, bay leaf and the Scotch bonnet pepper. Bring to a boil over high heat, cover, reduce heat to low and cook for 15-20 minutes, until all the liquid is absorbed. Fluff rice with fork and fold in the beans. Remove the chile pepper and bay leaf. Season with salt and pepper and serve.
Note: Coconut "cream" powder is a dry packaged product that can be found at Caribbean stores such as Art's Jamaican Market, 4042 Broadway (at 41st, Oakland); (510) 652-2168. If using, substitute 2 cups water for the coconut milk and water. After the rice has cooked 10 minutes, stir in 1 to 2 teaspoons of the coconut powder, then continue cooking for another 5 to 10 minutes or until rice is tender.
Per serving: 215 calories, 4 g protein, 24 g carbohydrate, 13 g fat (10 g saturated), 0 cholesterol, 9 mg sodium, 1 g fiber.
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