|Marinade and Sea Bass|
|1/4||cup (50 mL) fresh lime juice|
|3||tbsp (45 mL) Jamaican Jerk Rub|
|2||tbsp (30 mL) Garlic Oil or olive oil|
|2||garlic cloves, pressed|
|4||boneless, skinless sea bass or halibut fillets (4-6 oz/125-175 g each)|
|Black Bean Salad|
|1||large red bell pepper|
|2||medium green onions with tops (about 1/2 cup/125 mL thinly sliced)|
|1||can (15 oz/425 g) black beans, drained and rinsed|
Yield: 4 servings
Nutrients per serving: Light Calories 270 (29% from fat), Total Fat 9 g, Saturated Fat 1 g, Cholesterol 50 mg, Carbohydrate 21 g, Protein 26 g, Sodium 610 mg, Fiber 5 g
U.S. Diabetic exchanges per serving: 1 starch, 1/2 fruit, 3 low-fat meat (1 1/2 carb)
Cook's Tips: When grilling mangoes, choose fruit that is slightly underripe. The heat from the grill softens the fruit and intensifies the sweetness.
To prepare the mango, determine the direction of the pit by rubbing the top part of the mango with your thumb. Slice flesh from both sides of the flat pit, forming two halves. If desired, trim additional mango flesh from the pit and add it to the salad.
Because sea bass breaks up into large flakes, don't test for doneness by flaking it with a fork. Instead, insert the Digital Pocket Thermometer into the side of the fillet.