This recipe is safe for Coumadin (warfarin) users.
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. Check for flour or modified food starch in pre-shredded cheese.
"He who has the pepper may season as he lists." -George Herbert, Poet
I had set out to do this recipe using salmon, but when I went to the market the drum was so much better looking. Take this approach when you are looking at recipes. You don't usually have to stick to a particular fish. Generally speaking, choose whitefish for recipes where the fish is lighter, and likewise, dark fish with dark fish recipes.
This recipes has a lot of ingredients, but don't let that intimidate you. About half of them are spices. For some folks this may be a bit spicy and you can leave the cayenne pepper out if you like.
Servings: 2 | Serving size: about 2 cups rice with fish
Cooking Time: 30 Minutes
This recipe can easily be multiplied but does not make very good leftovers.
Place oil in medium sauté pan over medium-high heat. Add pumpkin seeds and cook, stirring frequently, for about 1 minute, or until pumpkin seeds begin to brown. Add the corn and cook for another 4-5 minutes or until the corn begins to brown. Add the onion and cook for another 2-3 minutes, stirring frequently.
Add the rice and stir for one minute, then add the water.
Add the cayenne, paprika, oregano, 1/2 tsp cumin, salt and pepper, then cook for another 10 minutes, stirring occasionally.
Add the green and red pepper and continue cooking until the rice soaks up all the water. (If needed, add 1/4 cup water at a time until the rice is done).
When risotto is nearly done (about 15 minutes), dust the fish filets with 1/4 tsp cumin and fresh ground black pepper (to taste) on just one side.
Place 1 tsp olive oil in large skillet over medium-high heat. When oil is hot, place filets in pan, spice side down. Cook for about 4 minutes and turn over, then cook an additional 4 minutes.
Remove the risotto from heat and add the shredded Monterey Jack cheese. Stir until the cheese melts.
When ready to serve, squeeze the lime over the fish while it's still in the pan.
Divide the risotto between two dishes and top with the fish. Serve.
Serving size: about 2 cups rice with fish
|Calories 470||Calories from Fat 117|
|% Daily Value|
|Total Fat 13g||17%|
|Saturated Fat 4g||20%|
|Monounsaturated Fat 6g|
|Trans Fat 0g|
|Total Carbohydrates 58g||21%|
|Dietary Fiber 6g||21%|
|Vitamin A 18%||Vitamin C 110%|
|Calcium 11%||Iron 8%|
|Vitamin K 10mcg||Potassium 900mg|