¼cupshredded Parmesan cheeseplus 1 tablespoon for garnishing
¼cupfresh lemon juice
1cuppanco-style bread crumbs
lemon wedges for garnish
for the beans
1 15ozcan of low sodium black beansdrained
1garlic clovefinely chopped
2tablespoonsfinely chopped red onion
1tablespoonchopped cilantro leaves
for the fish
Preheat oven to 375 degrees F.
Use small food processor and pulse-process garlic, ginger and lemon juice.
Add salt and Parmesan cheese to mixture, stir well and place in shallow bowl for dredging.
Beat egg, place in shallow bowl for dredging,
Place breadcrumbs in shallow bowl for dredging.
Heat olive oil in large oven-safe sauté pan over medium heat.
Dredge fish in egg wash, garlic mixture, and finally bread crumbs
Place fish in oven-safe sauté pan and fry for 1 to 2 minutes
Place pan in oven and bake for 15 to 25 minutes (depending on fresh vs. frozen), until warm and flaky throughout.
Serve immediately atop black beans, on preheated plate.
Garnish with lemon wedges.
for the beans
Heat olive oil in small fry pan over medium high heat.
Add garlic and onion and sauté until soft and translucent.
Add black beans and continue to heat, reducing heat to low setting.
Stir in cumin and cilantro.
Continue to heat and stir occasionally, until ready to serve.
This recipe can be used with any coldwater white fish, even scallops. When dredging, use hands to cover fish surface as much as possible Garlic mixture might Garnish plated entree with shredded Parmesan cheese