Blackened sole with rice and corn–black bean salsa

In order to bring you the best organic produce, some ingredients may differ from those depicted.

Blackened sole with rice and corn–black bean salsa

Blackened sole with rice and corn–black bean salsa

Gluten-Free Friendly, Dairy-Free, Soy-Free, Pescatarian, No Added Sugar, <600 Calories

2 Servings, 530 Calories/Serving

30–45 Minutes

In the 1980s, Louisiana Chef Paul Prudhomme introduced the blackening technique to the masses. We still get a kick out of it, serving blackened sole with a summery salsa.

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In your bag

1 bag serves 2 (2 bags serve 4)
Sunbasket is proud to source the organic ingredients indicated below. On the rare occasion we are unable to meet our organic promise, we'll put a note in your bag.
  • ½ cup long-grain white rice
  • ¼ cup organic mirepoix (onions - carrots - celery)
  • 1 ear organic corn
  • 1 organic green or other bell pepper
  • ½ cup cooked black beans
  • Sunbasket apple cider–Aleppo vinaigrette base (apple cider vinegar - garlic - Aleppo chile flakes)
  • Fish options:
  • 2 wild skinless sole fillets (about 5 ounces each)
  • 2 wild skin-on snapper fillets (about 6 ounces each)
  • 2 wild Alaskan skinless halibut fillets (about 6 ounces each)
  • 2 sustainably raised Faroe Islands skinless salmon fillets (about 5 ounces each)
  • Sunbasket blackening spice blend (granulated garlic - sweet paprika - onion powder - dried thyme - dried oregano)
Ingredient IQ

The overwhelming popularity of Paul Prudhomme’s blackened redfish in the late 1980s prompted the state of Louisiana to put strict limits on commercial harvesting of the fish to prevent its extinction. For a time, Prudhomme even had to cap his restaurant’s guests to one order per table. The dish not only influenced American cuisine but also ignited a worldwide Cajun and Creole culinary craze.

Nutrition per serving

Calories 530, Total Fat 25g (32% DV), Sat. Fat 3.5g (18% DV), Trans Fat 0g, Cholest. 55mg (18% DV), Sodium 430mg (19% DV), Total Carb. 55g (20% DV), Fiber 6g (21% DV), Total Sugars 5g (Incl. 0g Added Sugars, 0% DV), Protein 24g

Sodium does not include pantry salt; for reference, ⅛; teaspoon kosher salt per serving averages 240mg (10% DV). Not a significant source of trans fat. Packed in a facility that handles all major food allergens* and gluten.

*Milk, Eggs, Fish, Crustacean Shellfish, Tree Nuts, Peanuts, Wheat, Soybeans, Sesame.

Instructions

2-serving instructions (4-serving modifications in red)

Wash produce before use

1

Cook the rice

  • Rinse the rice.
In a medium sauce pot over medium-high heat, warm 1 to 2 tablespoons oil until hot but not smoking. Add the mirepoix, season with salt and pepper, and cook, stirring occasionally, until starting to soften, 2 to 3 minutes. Add the rice and 1 cup [1½ cups] water. Bring to a boil, reduce to a simmer, cover, and cook until the rice is tender and the liquid is absorbed, 15 to 20 minutes. Fluff with a fork, cover, and keep warm. Meanwhile, prepare the rest of the meal.

2

Cook the corn; make the salsa

  • Shuck the corn. Lay the ear flat and cut the kernels from the cob.
  • Remove the stem, ribs, and seeds from the bell pepper; finely chop the pepper.
  • Rinse the black beans.
In a dry large frying pan over high heat, add the corn and cook, stirring occasionally, until just tender and lightly browned, 3 to 5 minutes. Remove from the heat and season to taste with salt and pepper. Transfer to a medium bowl. Wipe out the pan.
To the bowl with the corn, stir in the bell pepper, beans, apple cider–Aleppo vinaigrette base, and 1 tablespoon [2 TBL] oil; season to taste with salt and pepper.

3

Prep and cook the fish

  • Pat the fish dry with a paper towel; season lightly with salt and pepper and sprinkle with the blackening spice blend.
In the same pan used for the corn, warm 1 to 2 tablespoons oil over medium-high heat until hot but not smoking.

For sole: Add the fish and cook until lightly browned on the bottom side, 1 to 2 minutes. Turn and cook until the flesh is opaque and flaky, 1 to 2 minutes.

For snapper:Add the fish, skin side down, and cook until the skin is crisp, 3 to 5 minutes. Turn and cook until the flesh is opaque and flaky, 2 to 4 minutes.

For halibut: Add the fish and cook until lightly browned on the bottom side, 4 to 5 minutes. Turn and cook until the flesh is opaque and flaky, 2 to 4 minutes.

For salmon: Add the fish and cook until lightly browned on the bottom side, 4 to 5 minutes. Turn and cook until the flesh is opaque and flaky, 2 to 4 minutes.

Serve

Transfer the rice, fish, and corn–black bean salsa to individual plates and serve.
Kids Can!
  • Rinse the rice.
  • Measure the water for the rice.
  • Shuck the corn.
  • Rinse the beans.
  • Stir the salsa.
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