Adobo Grilled White Fish with Caramelized Sweet Peppers and Onions, Red Beans and Rice 6


 
Recently I stopped by my farm to drop off a check for the next CSA season and, though my current season just ended, pick up some sweet peppers, dried onions and garlic and a few squashes that were still available for purchase. 
 
The owners of my farm are from Puerto Rico and while I was there we chatted about their upcoming trip home to see family and friends.  Authentic Caribbean food came to mind and had my mouth watering.  Namely I was thinking adobo seasoning; a blend of spices usually including salt, pepper, paprika, oregano and my variation has onion and garlic powder and some cumin.  Occasionally it will be turned into a wet rub with citrus or vinegar and some brown sugar.
 
Inspired by the onions, garlic and peppers and my daughter’s recent discovery of her love for fresh fish I created an original recipe that was polished off entirely and had my husband wishing for leftovers (and this almost never happens in my house.)  
 
 
I mixed up some adobo seasoning from scratch using this recipe as a base but I added 2 tsp of garlic and onion powder each rather than 1 1/2 tsp.  I used this seasoning throughout the entire recipe, from the vegetables to salsa to the fish.  The spicy peppers in the salsa added a nice heat on top of the fish; tender and flakey, and the caramelized vegetables a layer of sweetness.  
 
I really took my time on this recipe and enjoyed each step, from mixing my seasoning to chopping the veggies for the rice and salsa.  If you want to try this recipe but need a quicker version simply grab some store bought adobo seasoning and some fresh salsa, typically located in your grocer’s refrigerated section. 
 
 
Adobo Grilled White Fish with Caramelized Sweet Peppers and Onions,
Red Beans and Rice
Serves 4
(1/4 of the fish, 1/4 beans and rice mixture and 1/4 cup salsa)
 
Ingredients
 
1 cup rice (I chose brown, whole grain)
2 1/4 cups water or broth
1 Tbsp extra virgin olive oil
2 onions, diced
2 cloves garlic, minced
15 sweet peppers, chopped (or 2 bell peppers, chopped)
1 1/4 tsp adobo seasoning
1/4 tsp garlic powder
1/8 tsp cumin
1/4 cup tomato sauce
1 14.5 oz can organic red kidney beans, drained and rinsed
2 tsp vinegar (I used cider vinegar)
1 lb white fish (such as cod or flounder) + additional adobo Seasoning
1 Tbsp butter
 
Salsa (Or simply use a fresh store bought brand from the refrigerated section)
2 medium heat peppers of choice, chopped
4 sweet peppers, chopped (or 1/2 bell pepper, seeded and chopped)
1/2 onion, diced
1 tomato, chopped
1 lime, juiced
1/4 tsp adobo seasoning
Handful of parsley and cilantro, chopped
 
Directions
 
1. Bring water and rice to a boil, reduce heat, cover and cook 30 minutes or until soft.
 
2. Meanwhile, heat 1 Tbsp olive oil in a large pan over medium high heat; add onion, saut√© 5 minutes, add garlic, peppers, adobo, garlic powder and cumin, reduce heat and stir occasionally for 30 to 35 minutes or until onions are caramelized.  Water may need to be added 1 Tbsp at a time to prevent onion mixture from sticking.
 
3. Meanwhile, lay a sheet of heavy duty foil over the grill grates, preheat grill to medium high; spray fish fillets with olive oil and sprinkle adobo seasoning evenly as you would salt. Reduce heat to medium, place fish on heated foil and grill about 5 to 6 minutes per side or until cooked through.
 
4. Meanwhile, mix salsa and set aside.
 
5. Stir rice, beans, tomato sauce and vinegar into onion mixture. Stir to mix well

Nutrition Facts
4 Servings
Amount Per Serving

Calories 392.9
Total Fat 9.1 g
Saturated Fat 2.0 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 3.9 g
Cholesterol 77.1 mg
Sodium 1,226.6 mg (due to standard adobo seasoning mix and canned beans, mix seasoning by hand and buy salt free beans to reduce)
Potassium 1,091.7 mg
Total Carbohydrate 41.7 g
Dietary Fiber 11.0 g
Sugars 3.3 g
Protein 36.5 g

Vitamin A 22.0 %
Vitamin B-12 47.4 %
Vitamin B-6 39.6 %
Vitamin C 168.8 %
Vitamin E 23.4 %
Calcium 9.1 %
Copper 26.1 %
Folate 24.6 %
Iron 18.4 %
Magnesium 35.2 %
Manganese 49.2 %
Niacin 26.4 %
Pantothenic Acid 15.6 %
Phosphorus 53.4 %
Riboflavin 20.7 %
Selenium 104.3 %
Thiamin 23.1 %
Zinc 14.4 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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About DHCooks

Dawn Hutchins is a health & wellness entrepreneur that specializes in helping busy moms kick processed food addiction, such as sugar and food dyes, to the curb. She's a published author, wife, and mother of one sweet little girl. When she's not crusading for the advancement of plant-based nutrition, she's camping, stretching in yoga and paddle boarding on her SUP.


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6 thoughts on “Adobo Grilled White Fish with Caramelized Sweet Peppers and Onions, Red Beans and Rice

  • Alicia@ eco friendly homemaking

    Fish is on my list for this week and now I know how I am going to fix it!! Thanks so much for sharing such a great looking recipe!!

  • Joanne

    This definitely sounds like a fabulous meal! And I'm so glad you included the adobo seasoning recipes because so many pre-mixed seasonings contain MSG….yuck!

  • Dawn

    Alicia, Please let me know how you like it! I still couldn't believe my hubby was bummed we didn't have leftovers.
    Jen, That is AWESOME. Isn't it so great when kids request fresh fish?!
    Joanne, I agree. That's why I have never bought it. I always pick up the seasoning mix at the store and it has all these ingredients I can't read….