Directions:
- In a large saucepan, combine the beans, onion, 1 tablespoon oil, vinegar, mustard, garlic, 1/8 teaspoon salt, dash pepper and pepper sauce. Cook, uncovered, over low heat for 10 minutes, stirring occasionally.
- Meanwhile, in a shallow bowl, combine the flour and remaining salt and pepper. Dip fillets in flour mixture.
- In a large skillet, heat butter and remaining oil over medium heat. Cook fillets for 5-6 minutes on each side or until fish flakes easily with a fork. Top with black bean mixture; sprinkle with cilantro. Yield: 2 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 681.06 Kcal (2851 kJ) | ||
| Calories from fat | 179.12 Kcal | ||
| % Daily Value* | |||
| Total Fat | 19.9g | 31% | |
|---|---|---|---|
| Cholesterol | 88.29mg | 29% | |
| Sodium | 463.75mg | 19% | |
| Potassium | 2023.83mg | 43% | |
| Total Carbs | 59.18g | 20% | |
| Sugars | 2.1g | 8% | |
| Dietary Fiber | 12.09g | 48% | |
| Protein | 63.18g | 126% | |
| Vitamin C | 6mg | 10% | |
| Iron | 3.7mg | 21% | |
| Calcium | 168.8mg | 17% | |
| Amount Per 100 g | |||
| Calories | 192.92 Kcal (808 kJ) | ||
| Calories from fat | 50.74 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.64g | 31% | |
|---|---|---|---|
| Cholesterol | 25.01mg | 29% | |
| Sodium | 131.37mg | 19% | |
| Potassium | 573.29mg | 43% | |
| Total Carbs | 16.76g | 20% | |
| Sugars | 0.59g | 8% | |
| Dietary Fiber | 3.42g | 48% | |
| Protein | 17.9g | 126% | |
| Vitamin C | 1.7mg | 10% | |
| Iron | 1.1mg | 21% | |
| Calcium | 47.8mg | 17% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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