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Mexican Fish with Bean Salad

Fish types like Seabass and Seabream consists of a type of iron called as "heme iron" . Our bodies absorb the iron from animal-based protein (heme iron) better than the iron from plant-based protein (non-heme). Also, heme-iron is relatively little affected by other foods eaten in the same meal.

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    Garlic 5.0 grams

    Garlic

    Black Beans 115.0 grams

    Black Beans

    Tomato 65.0 grams

    Tomato

    Corn Kernels 50.0 grams

    Corn Kernels

    Red Bell Pepper 100.0 grams

    Red Bell Pepper

    Spring Onions 20.0 grams

    Spring Onions

    Green Lime 60.0 grams

    Green Lime

    Coriander 5.0 grams

    Coriander

    Mexican Spice Mix by Let's Cook 1.0 grams

    Mexican Spice Mix by Let's Cook

    Sea Bream Fillets 150.0 grams

    Sea Bream Fillets


    • Time : 25.0 mins
    • |
    • Calories: 732.0 kcal
    • |
    • Protein : 59.0 g
    • |
    • Fat : 12.0 g
    • |
    • Carb. : 108.0 g
    : Your Kitchen Essentials
    Utensils: Pan | Mixing bowl |
    Pantry: Salt | Pepper | Your preferred cooking oil | Extra virgin olive oil |
    : Prepare the Ingredients
    Take the fish out of the fridge, 15 minutes before you intend to fry it.

    Wash and dry the vegetables prior to chopping (as required):
    - Red Bell Peppers: deseed and cut into small dices
    - Garlic: peel and mince
    - Spring onions: slice finely
    - Tomatoes: cut into small dices
    - Coriander: chop finely
    - Green Limes: split them in half, to juice on the fish and the salad.

    - Black Beans: drain out the brine, rinse them under cold water.
    : Grill the Fish
    Heat some oil in a pan, once it’s hot enough start frying the fish fillets. Roughly 3-4 minutes aside on a medium flame / heat. Once the fillets are cooked and they are coloured on both sides, set them aside.
    : Prepare the Salad, Plate and Serve
    In a mixing bowl combine; black beans, corn, garlic, spring onions, tomatoes, red bell pepper, coriander and lime juice (as per your liking). Add the Mexican spice mix, salt, pepper and a little extra virgin olive oil. Mix well

    Plate and Serve:
    Plate the fillets, squeeze a little lime juice on them and serve with the salad.