This tastes like a party in my mouth! When I created this dish I was just coming off of a pretty serious Chipotle binge. I longed for a calorie packed burrito bowl (to die for), but decided it was time to put a healthy spin on a delicious classic.
Making a "bowl" is a perfect way to cater to your taste buds by adding whatever ingredients and flavors you like. It is usually healthy - a nutritious balance of grains, veggies/fruits and protein. The options are endless! However, too much of certain health foods are not good for you, and should be taken in moderation. (Click here to read more about the effects of not consuming health foods in moderation.)
In the past couple years bowls have become increasingly popular. Especially since it presents convenient and healthy options for low-carb meals. A New York nutritionist, Maya Feller, created the guidelines below to ensure the bowl you create is nutritious!
Portion guidelines for creating your own healthy bowl
Leafy greens: unlimited.
Non-starchy vegetables: unlimited. (For example: tomatoes, mushrooms, carrots, and zucchini).
Lean protein: Five ounces or the equivalent of a deck of cards-sized piece of chicken, fish or tofu, chopped up.
Grains or beans: Think about using an egg-sized portion of grains as a condiment, Feller said, whether it's quinoa, kidney beans or soba noodles.
Healthy fats like cheese, nuts or avocado: Feller recommends one ounce of cheese, or the equivalent of a pair of dice.
I've been experimenting with quinoa lately. It's a pretty tasty, healthier alternative to rice. Quinoa has a subtle nutty taste that makes it a versatile ingredient in the kitchen. It can be used in baking or as a breakfast grain; it also works well in hot side dishes, cold salads, and even in burgers! (Click here to read about the health benefits of quinoa)
So, I came up with the ingenious idea to have blackened fish and quinoa in my bowl, accompanied by lettuce, tomato, avocado, black beans, pepper and onions. I happened to have cod on deck, and it actually turned out quite nice blackened as it is a mild, flaky white fish. You could substitute other white fish, for example, haddock, hake, cusk, tilapia, pollock, mahi-mahi, striped bass, or white seabass.
Ingredients:
4 Cod filet (6-ounce)
1 Cup cooked quinoa
1 Avocado cubed
1/4 cup chopped cilantro
1 Head romaine lettuce chopped
2 Cups cherry tomatoes halved
1 Green pepper, julienne
1/2 Medium-sized onion, julienne
1 Can corn niblets
1 Can black beans
Blackening seasoning for fish:
Garlic Powder
Onion Powder
Cumin
Chili Powder
Cayenne Pepper (For a higher spice profile)
Paprika
Thyme
Oregano
Black Pepper
Seasoned Salt
Use the above seasonings to taste, in order to coat the Cod fish filets after you have cleaned them liberally with lemon. Set aside and prepare the other ingredients.
Lightly sauté the corn niblets in a pan. Add some chopped cilantro, paprika, salt, and black pepper to taste.
Heat black beans in a small sauce pan. Add garlic, onion, cumin, salt and black pepper to taste.
Sauté onions and peppers in a pan. Add garlic and chili powder to taste.
Once these ingredients are prepared, the fish can be blackened. Prepare a pan, preferably a cast iron skillet, for blackening by turning the heat to medium high. This temperature will allow the fish to really sear and get that fantastic dark golden color. Cook them for about 2-3 minutes, then carefully flip the fish over and cook on the other side for another 2 minutes or so.
Now, assemble your bowl. I like to mix the lettuce and the quinoa and place that at the bottom, then the beans, then corn, then peppers and onions. I then place the fish on top and placed chopped avocado and tomato at the top.
Bon Apetit!