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Tropical Seafood Salad
Source: dLife

Seafood salad with rice, black beans, and a mango dressing.

Prep Time: 30 minutes
Cook Time: 20 minutes
Difficulty: Intermediate

Nutrition Facts

Makes 6 servings
Amount Per Serving
Calories 297.2
Total Carbs 41.3 g
Dietary Fiber 5.4 g
Sugars 3.4 g
Total Fat 6.0 g
Saturated Fat 0.9 g
Unsaturated Fat 1.4 g
Potassium 659.1 mg
Protein 21.3 g
Sodium 232.9 mg
Dietary Exchanges
1 Fat , 1 Vegetables , 1/2 Fruits , 2 Starch , 2 1/2 Lean Meat
See the Detailed Nutritional Analysis
Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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0 3/4 lb  swordfish fillets
0 3/4 lb  large raw shrimp
1 tbsp  orange juice
0.125 tsp  garlic powder
0 1/2 tsp  ground cumin
6 oz  Rice, basmati, dry
15 oz  low sodium canned black beans
0.125 tsp  hot red pepper flakes
0 1/4 tsp  kosher salt
1 each  Juice, lime, fresh, yield per fruit
3 tbsp  Juice, orange, fresh
0 1/2 tsp  ground cumin
2 tsp  grated orange peel
1 tbsp  canola oil
0 1/4 cup  fresh cilantro
2 tsp  fresh ginger root
2 each  medium garlic cloves
1 each  canola cooking spray
1 each  large red bell peppers
2 each  scallions
1 each  fresh mango
1 pinch  fresh cilantro
  1. Place the fish and shrimp into a bowl. Sprinkle with orange juice, garlic, and cumin. Marinate for at least 30 minutes.
  2. Prepare the rice according to package directions. Combine with the rinsed black beans, red pepper flakes, and salt (if using).
  3. In a small cup, combine all ingredients for the dressing. Toss with the rice mixture. Allow flavors to meld as you continue the recipe.
  4. Mist a nonstick skillet with cooking spray and heat the pan until very hot. Quickly sauté the red pepper and scallions for 2 minutes until they just begin to soften.
  5. Add to the rice and beans. Re-coat the pan and quickly cook the seafood until browned and cooked through. Set aside.
  6. To serve, add the mango to the rice and bean salad. Place in a serving bowl. Surround the perimeter with the cooked seafood. Serve immediately or refrigerate.

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