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Quick Fix: Mango chutney spices up snapper, Indian-style

MCT
Sauteed Indian Snapper and Hot Peanut Rice. Mango chutney spices up the fresh snapper in this easy, ethnic dish.

Shopping list

Here are the ingredients you'll need for tonight's Dinner in Minutes.

To buy: 1 small jar roasted, unsalted peanuts, 1 small bottle ground cardamom, 1 small jar mango chutney, ¾ pound snapper fillet and 1 small bunch green onions

Staples: Fat-free, low-salt chicken broth, long-grain, white rice, canola oil, cayenne pepper, flour, salt and black peppercorns

By Linda Gassenheimer
Tuesday, May 28, 2013, 8:03 p.m.
 

Mango chutney spices up fresh snapper in this easy, ethnic dish. I use a prepared mango chutney for this quick, 10-minute recipe.

Ground cardamom gives this snapper an Indian flavor. It is called the queen of spices in India and has a mild, aromatic flavor. It is used in both sweet and savory dishes. Ground cinnamon mixed with a little ground cumin can be substituted for the cardamom. The flavor will be different, but still tasty.

Peanuts with a little cayenne pepper add zing to the rice dish and complete this quick dinner filled with exotic flavors.

This sweet and spicy dish would be nicely matched by a white viognier.

Linda Gassenheimer is a food writer for the Miami Herald.

Sauteed Indian Snapper

¼ cup flour

1 teaspoon ground cardamom

Salt and freshly ground black pepper, to taste

¾ pound snapper fillet (Any type of fish fillet can be used. Cook the fish 8 to 10 minutes for a 1-inch fillet.)

2 teaspoons canola oil

¼ cup prepared mango chutney

Mix the flour, cardamom and a little salt and pepper together. Dip the snapper fillets in the flour mixture and shake off excess flour. Heat the oil in a nonstick skillet large enough to hold the fillets in one layer.

Saute the fillets on one side for 4 minutes. Turn and saute the other side for 4 minutes. Serve with mango chutney spooned on top.

Makes 2 servings.

Nutrition information per serving: 318 calories, 7 grams fat (1 gram saturated), 60 milligrams cholesterol, 37 grams protein, 26 grams carbohydrates, 1 gram dietary fiber, 190 milligrams sodium.

Hot Peanut Rice

1½-cups fat-free, low-salt chicken broth

½ cup long-grain, white rice

2 teaspoons canola oil

2 tablespoons chopped roasted, unsalted peanuts

½ teaspoon cayenne pepper

1 medium-size green onion, washed and sliced

Salt and freshly ground black pepper, to taste

Place the chicken broth in a medium-size saucepan. Bring to a boil and add the rice. Cover, reduce the heat to medium and simmer for 15 minutes, or until the rice is cooked through and the liquid is absorbed. Add the oil. Toss well.

Mix the peanuts with the cayenne pepper. When the rice is cooked, stir in the peanuts and green onion pieces. Season with salt and pepper.

Makes 2 servings.

Nutrition information per serving: 279 calories, 9 grams fat (1 gram saturated), 0 cholesterol, 8 grams protein, 41 grams carbohydrates, 2 grams dietary fiber, 433 milligrams sodium.

Hints

Peanuts can be chopped by hand or in a mini-chopper or food processor.

To save time, use a quick-cooking rice and toss with a little oil and peanuts sprinkled with a little cayenne

 

 
 


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