Sea Food Salad with Rice and Black Beans and Mango Dressing

photo of Sea Food Salad with Rice and Black Beans and Mango Dressing
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(makes 6 servings)

3/4pound (360 g) swordfish, skin removed, cut into 3/4 inch cubes
3/4pound (360 g) raw large shrimp, shelled and de-veined
1tablespoon (15ml) orange juice
1/8teaspoon (0.6 ml) garlic powder
1/2teaspoon (2.5 ml) ground cumin
1cup (150 g) raw basmati rice
115-ounce (425 g ) can black beans, rinsed well
1/8 to 1/4teaspoon (0.6 to 1.25ml) dried red pepper flakes, to taste
1/4teaspoon (1.25 ml) kosher salt (optional)
dressing:
juice 1 lime
3tablespoons (45 ml) fresh orange juice
1/2teaspoon (2.5 ml) ground cumin
2teaspoons (10 ml) grated orange zest
1tablespoon (15 ml) canola oil
1/4cup (15 g) cilantro, chopped
2teaspoons (10 ml) minced fresh ginger
2cloves garlic, minced
canola cooking spray
112-ounce (360 g) red bell pepper, stemmed, seeded, and cut into julienne strips
2scallions, white part only, chopped
13/4-pound (360 g) mango, peeled and cubed
extra cilantro, for garnish (optional)
  1. Place the fish and shrimp into a bowl. Sprinkle with orange juice, garlic and cumin. Marinate for at least 30 minutes.
  2. Prepare the rice according to package directions. Combine with the rinsed black beans, red pepper flakes, and salt (if using).
  3. In a small cup, combine all ingredients for the dressing. Toss with the rice mixture. Allow flavors to meld as you continue the recipe.
  4. Coat a nonstick skillet with cooking spray and heat the pan until very hot. Quickly sauté the red pepper and scallions for 2 minutes until they just begin to soften. Add to the rice and beans. Re-coat the pan and quickly cook the seafood until browned and cooked through. Set aside.
  5. To serve, add the mango to the rice and bean salad. Place in a serving bowl. Surround the perimeter with the cooked seafood and decorate with extra cilantro (if using). Serve immediately or refrigerate.
Per serving:326 calories (17% calories from fat), 26 g protein, 6 g total fat (0.9 g saturated fat), 44 g carbohydrates, 6 g dietary fiber, 89 mg cholesterol, 295 mg sodium
Diabetic exchanges:3 lean protein, 3 carbohydrate (2 bread/starch, 1/2 fruit, 1 vegetable)

 

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