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You'll be a Rockstar when you serve this Rockfish seafood meal to the family! Get the kids involved by letting them help stuff the tomatoes.
Nutrition Facts
Rockfish Fajita Stuffed Tomatoes
Calories
Protein
Fiber
Nutrition Facts
| Calories | 356 | |
|---|---|---|
| Total Fat | 12.0 g | |
| Saturated Fat | 2.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 2.5 g | |
| Monounsaturated Fat | 6.5 g | |
| Cholesterol | 40 mg | |
| Sodium | 111 mg | |
| Total Carbohydrate | 39 g | |
| Dietary Fiber | 9 g | |
| Sugars | 8 g | |
| Protein | 28 g | |
Dietary Exchanges
3 vegetable, 1 1/2 starch, 3 lean meat
Ingredients
Servings 4
Serving Size 1 tomato
-
1 pound rockfish, striped bass, or any mild white fish fillets, rinsed and patted dry -
2 teaspoons chili powder -
1/2 teaspoon onion powder -
1/2 teaspoon garlic powder -
1/2 teaspoon ground cumin -
1/4 teaspoon cayenne pepper -
1/4 teaspoon black pepper (freshly-ground) -
1 medium lemon (sliced) -
1 teaspoon canola oil -
1 medium red bell pepper (chopped) -
1 yellow onion (chopped) -
3 medium garlic cloves (chopped) -
1 cup fresh corn -
1 medium avocado (peeled, pitted, cubed) -
1 cup cooked brown rice -
4 large tomatoes, about 1 inch of the top cut off, seeds and pulp scooped out and discarded (use a grapefruit spoon or paring knife and spoon for best results)
Directions
Tip: Click on step to mark as complete.
-
Preheat the grill on medium high. -
Cut a large piece of aluminum foil (large enough to wrap around the fish fillets). Lightly spray one side with cooking spray. Place the fish on the foil. -
In a small bowl, stir together the chili powder, onion powder, garlic powder, cumin, cayenne, and pepper. Sprinkle over the fish fillets. Using your fingertips, gently press the mixture so it adheres to the fish. (You can use more or less of the chili powder mixture depending on how spicy you’d like the finished dish to be.) -
Top the fish with the lemon slices. Bring the sides and ends of the foil together. Fold tightly to make a sealed packet. -
Transfer the packet to the grill. Close the grill lid. Grill for 10 to 15 minutes, or until the fish flakes easily when tested with a fork. (To test for doneness, use the tines of the fork. Carefully open the packet away from you to prevent steam burns. If the fish isn’t cooked enough, reclose the packet and continue grilling.) -
While grilling the fish, in a sauté pan, heat the oil over medium-high heat, swirling to coat the bottom. Cook the bell pepper for 2 minutes, stirring occasionally. Stir in the onion. Cook for 2 minutes, stirring occasionally. Stir in the garlic. Cook for 2 minutes, stirring frequently. Stir in the corn. Cook for 2 minutes. -
Fold in the avocado and cooked brown rice. Cook for 1 to 2 minutes, stirring gently to combine the ingredients. Remove from the heat. -
Remove the fish from the grill. Flake into bite-size pieces. Carefully fold into the vegetable mixture. -
Fill the tomatoes with the fish/vegetable mixture. Transfer the tomatoes to the grill. Grill for 5 minutes.
Sodium-Smart Recipes
This digest-sized booklet contains 28 recipes and photographs. It also contains information on how sodium affects overall health, a reference guide for sodium-free flavorings and provides American Heart Association's dietary recommendations.
Copyright © 2018 American Heart Association, Healthy For Good™
