Healthy fish, rice in single skillet

Jill Wendholt Silva
The Kansas City Star

Back in the 1980s, a Cajun chef named Paul Prudhomme had a hit on his hands, and blackened redfish became his trademark.

Here’s how you can do it at home.

Preparation tips: Cook brown rice according to package directions. In general, about 1/2 cup brown rice cooks to make about 2 cups cooked rice.

Substitute 1 pound boneless, skinless chicken breasts, cut into bite-size cubes for the fish. Cook until lightly browned and proceed as recipe directs, baking until the chicken is fully cooked.

Garnish, if desired, with a sliced jalapeno pepper.

Louisiana Fish and Rice Skillet

Makes: 4 servings (total yield of rice and vegetables is about 4 cups)

4 teaspoons olive oil, divided

1 pound lean white fish fillets, such as cod or sole (fresh or frozen, thawed)

11/2 teaspoons reduced-sodium or salt-free Cajun seasoning, divided

1/2 yellow onion, chopped

1/2 medium green bell pepper, chopped

1 rib celery, chopped

1 jalapeno pepper, seeded and minced

1 clove garlic, minced

2 cups cooked brown rice

1 (14.5-ounce) can diced no-salt-added tomatoes, with liquid

Preheat oven to 375 degrees.

Heat 2 teaspoons oil in a large, oven-proof skillet over medium high heat. Place fish in skillet, in a single layer. Sprinkle fish with 1/2 teaspoon Cajun seasoning. Cook 2 to 3 minutes, turn and cook on second side, 2 to 3 minutes or until fillets are lightly browned. Remove fish to a plate and keep warm.

Add remaining oil to hot skillet. Add onion, bell pepper and celery and cook, stirring frequently, for 3 minutes. Add jalapeno pepper and cook, stirring frequently 3 to 5 minutes or until vegetables are tender. Stir in garlic and remaining Cajun seasoning and cook 30 seconds. Stir in the rice.

Arrange fish fillets in a single layer in the rice and vegetables. Pour tomatoes over all. Heat until liquids begin to boil. Transfer skillet to preheated oven. Bake, uncovered, 10 to 15 minutes or until fish flakes easily with a fork.

Per serving: 274 calories (21 percent from fat), 6 g total fat (1 g saturated), 49 mg cholesterol, 30 g carbohydrates, 24 g protein, 154 mg sodium, 3 g dietary fiber.

Recipe developed for The Star by professional home economists Kathy Moore and Roxanne Wyss.