Cuban Cod and Black Bean Salad

Cuban Cod and Black Bean Salad Recipe - Delicious and Nutritious

Region / culture: Cuba | Preparation time: 20 minutes | Cooking time: 5 minutes | Servings: 4

Introduction

Cuban Cod and Black Bean Salad is a delicious and nutritious dish that combines the flavors of fresh fish, black beans, and zesty citrus. This recipe is perfect for a light and refreshing meal that is easy to prepare.

History

This recipe is inspired by traditional Cuban cuisine, which is known for its bold flavors and use of fresh ingredients. Cod is a popular fish in Cuban cooking, and black beans are a staple in many Cuban dishes. By combining these two ingredients with citrus and spices, this recipe creates a unique and flavorful salad that is sure to impress.

Ingredients

0.75 lb (340 g) of firm white fillets (such as cod, rockfish, snapper, orange roughy, lingcod, or pike)
vegetable cooking spray
1 clove of garlic, minced
1 tbsp + 4 tsp of lime juice, divided
0.25 cup of vegetable oil
0.5 tsp of ground cumin
0.25 tsp of red pepper flakes or cayenne pepper
0.25 tsp of salt
1 can of black beans (15 oz (425 g) can), drained and rinsed
1 large orange
4 cups of torn romaine lettuce

How to prepare

Place the ingredients in an even layer on a broiler pan coated with vegetable cooking spray, tucking under any thin ends.
Combine garlic and 2 tsp of lime juice, then spread the mixture on the ingredients.
Broil the ingredients about 4 inches from the heat for approximately 5 minutes, or until they just flake when tested with a fork.
Transfer the cooked ingredients to a dish and let them cool for 10 minutes.
In a small jar, combine oil, remaining 1 tbsp and 2 tsp of lime juice, cumin, pepper flakes, and salt. Shake well.
Pour 1 tbsp of the dressing over the cooked ingredients.
Meanwhile, peel an orange, cut it into 0.5 inch slices, and separate the segments.
Combine the orange segments with black beans and the remaining dressing.
Drain the mixture, break it into large chunks, and remove any bones.
Add the mixture to the orange mixture and toss gently.
Cover and refrigerate the dish for 2 hours or up to 24 hours.
Serve the dish over romaine lettuce.

Variations

For a vegetarian version, you can omit the fish and add extra black beans or tofu.
You can also add avocado or mango for a creamy and sweet twist.
Adding chopped cilantro or jalapenos can give the salad a spicy kick.

Cooking Tips & Tricks

Make sure to use firm white fillets of fish, such as pike, for the best results.

- Broiling the fish gives it a nice charred flavor, but be careful not to overcook it.

- The dressing for this salad is key to bringing all the flavors together, so be sure to shake it well before pouring it over the ingredients.

- Refrigerating the salad for a few hours allows the flavors to meld together and enhances the taste.

Serving Suggestions

This salad can be served as a main dish or as a side dish alongside grilled vegetables or rice. It pairs well with a glass of white wine or a refreshing mojito.

Cooking Techniques

Broiling the fish gives it a nice charred flavor, but you can also grill or bake it if you prefer.

Ingredient Substitutions

If you can't find cod, you can use any firm white fish such as halibut or tilapia. You can also use canned black beans instead of dried beans.

Make Ahead Tips

This salad can be made ahead of time and stored in the refrigerator for up to 24 hours. Just be sure to add the dressing right before serving to keep the ingredients fresh.

Presentation Ideas

Serve this salad on a bed of romaine lettuce for a beautiful presentation. Garnish with fresh herbs or citrus slices for an extra pop of color.

Pairing Recommendations

This salad pairs well with a crisp white wine, such as Sauvignon Blanc or Pinot Grigio. For a non-alcoholic option, try serving it with a glass of iced tea or sparkling water with lime.

Storage and Reheating Instructions

Leftover salad can be stored in an airtight container in the refrigerator for up to 2 days. To reheat, simply microwave or enjoy cold.

Nutrition Information

Calories per serving

Each serving of this Cuban Cod and Black Bean Salad contains approximately 300 calories.

Carbohydrates

This recipe is a good source of carbohydrates, with the black beans providing fiber and energy. Each serving contains approximately 25 grams of carbohydrates.

Fats

The vegetable oil used in this recipe adds healthy fats to the dish. Each serving contains approximately 10 grams of fat.

Proteins

Cod is a lean source of protein, making this salad a great option for those looking to increase their protein intake. Each serving contains approximately 20 grams of protein.

Vitamins and minerals

This salad is rich in vitamins and minerals, particularly vitamin C from the citrus and vitamin A from the romaine lettuce. It also contains iron and potassium from the black beans.

Alergens

This recipe contains fish and may not be suitable for those with seafood allergies.

Summary

Overall, this salad is a well-balanced dish that provides a good mix of carbohydrates, fats, proteins, vitamins, and minerals.

Summary

Cuban Cod and Black Bean Salad is a flavorful and nutritious dish that is perfect for a light and refreshing meal. With a mix of fresh fish, black beans, citrus, and spices, this salad is sure to impress your taste buds. Enjoy it as a main dish or as a side alongside your favorite Cuban-inspired dishes.

How did I get this recipe?

The first time I saw this recipe, I was immediately drawn to it. It was a warm summer day, and I had just finished browsing through a stack of old cookbooks that I had inherited from my mother. As I flipped through the pages, a recipe for Cuban Cod and Black Bean Salad caught my eye. The vibrant colors and fresh ingredients jumped off the page, and I knew I had to try it.

I had always been passionate about cooking, and over the years, I had collected countless recipes from various places and people. Some had been passed down through generations in my family, while others I had picked up from friends, neighbors, and even strangers. Each recipe held a special place in my heart, and I cherished the memories that came with preparing and sharing them with loved ones.

As I read through the ingredients and instructions for the Cuban Cod and Black Bean Salad, I could practically taste the flavors bursting in my mouth. The combination of tender cod, zesty lime, creamy avocado, and hearty black beans sounded like a match made in culinary heaven. I could already envision myself serving this dish at a summer gathering, surrounded by friends and family who would marvel at my culinary skills.

Excited to try out the recipe, I gathered the necessary ingredients and set to work in the kitchen. I seasoned the cod with a blend of spices and pan-seared it until it was golden and flaky. Meanwhile, I mixed together the black beans, corn, red onion, and bell pepper in a tangy dressing made from lime juice, olive oil, and cilantro. The aromas that filled my kitchen were intoxicating, and I couldn't wait to dig into the finished dish.

When the salad was finally assembled, I took a moment to admire my handiwork. The vibrant colors of the ingredients popped against the white porcelain serving dish, creating a feast for the eyes as well as the palate. I sprinkled some fresh cilantro on top for a final touch and called my family to the table.

As we sat down to eat, the room was filled with the sounds of laughter and chatter. My grandchildren eagerly dug into their plates, their eyes widening in delight at the flavors that danced on their tongues. My husband praised the dish, declaring it a new favorite that he hoped to see on our dinner table again soon. I beamed with pride, knowing that I had successfully added another cherished recipe to my collection.

Over the years, I continued to make the Cuban Cod and Black Bean Salad for special occasions and family gatherings. Each time, the dish was met with rave reviews and requests for the recipe. I gladly shared it with anyone who asked, knowing that the joy of cooking is meant to be shared with others.

As I grew older, my passion for cooking only deepened. I found solace and comfort in the familiar routines of chopping, stirring, and simmering, and I reveled in the memories that each dish evoked. The recipes that I had collected over the years had become a part of me, a tangible connection to the past that I could hold onto and pass down to future generations.

Now, as I sit down to write this story, I am reminded of the joy and fulfillment that cooking has brought me throughout my life. The Cuban Cod and Black Bean Salad recipe may have been just one among many, but it holds a special place in my heart as a reminder of the power of food to bring people together and create lasting memories.

As I close this chapter of my culinary journey, I know that the recipes I have collected and cherished will continue to live on in the hearts and kitchens of those I hold dear. And for that, I am truly grateful. Cooking has been my passion, my joy, and my legacy, and I wouldn't have it any other way.