Cuban Cod & Black Bean Salad

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Servings: 3 Difficulty: Intermediate
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A vibrant, zesty salad featuring flaky cod, sweet orange segments, and earthy black beans tossed in a bright citrus-cumin vinaigrette.
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This refreshing Cuban-inspired salad is a perfect balance of textures and flavors. Flaky, broiled cod is tossed with hearty black beans, crisp romaine, and sweet orange segments. The dish is brought together by a zesty vinaigrette infused with garlic, lime, and warm cumin. It’s light enough for a warm evening dinner yet substantial enough to satisfy. The flavors deepen when chilled, making it an excellent choice for meal prep or a make-ahead lunch. Serve it over a bed of fresh greens for a complete, healthy meal that feels both rustic and elegant. ItâÂÂs a quick way to enjoy the bright, tropical flavors of the Caribbean without the heavy spices often associated with the cuisine.

Cuban Cod & Black Bean Salad recipe image
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Cuban Cod & Black Bean Salad

Author: chefs-mate Cuisine: Courses:
Difficulty: Intermediate
Servings: 3 Calories: 158.9

Description

This refreshing Cuban-inspired salad is a perfect balance of textures and flavors. Flaky, broiled cod is tossed with hearty black beans, crisp romaine, and sweet orange segments. The dish is brought together by a zesty vinaigrette infused with garlic, lime, and warm cumin. It&# 226;ÂÂs light enough for a warm evening dinner yet substantial enough to satisfy. The flavors deepen when chilled, making it an excellent choice for meal prep or a make-ahead lunch. Serve it over a bed of fresh greens for a complete, healthy meal that feels both rustic and elegant. ItâÂÂs a quick way to enjoy the bright, tropical flavors of the Caribbean without the heavy spices often associated with the cuisine.

Ingredients

Directions

  1. Preheat the broiler. Coat a broiler pan with vegetable cooking spray.
  2. Place firm white fish fillets (such as cod, rockfish, or snapper) in an even layer on the pan, tucking under any thin ends.
  3. In a small bowl, combine minced garlic and 2 teaspoons of lime juice. Spread this mixture evenly over the fish fillets.
  4. Broil the fish about 4 inches from the heat for 5 to 7 minutes, or until the fish just flakes easily when tested with a fork.
  5. Transfer the cooked fish to a plate and let it cool for 10 minutes.
  6. Meanwhile, prepare the dressing: In a small jar, combine vegetable oil, the remaining 1 tablespoon and 2 teaspoons of lime juice, ground cumin, red pepper flakes, and salt. Shake vigorously until well combined.
  7. Peel the orange, cut it into 1/2-inch slices, and separate the slices into individual segments.
  8. In a large bowl, combine the drained and rinsed black beans and the orange segments. Pour the remaining dressing (reserving 1 tablespoon for the fish) over the bean mixture and toss gently to coat.
  9. Break the cooled fish into large chunks and check for any bones. Drizzle the reserved 1 tablespoon of dressing over the fish and toss gently.
  10. Add the fish chunks to the orange and black bean mixture. Toss everything together gently to combine.
  11. Cover the salad and refrigerate for at least 2 hours, or up to 24 hours, to allow the flavors to meld.
  12. Divide torn romaine lettuce among serving plates. Top with the chilled fish and bean salad. Serve immediately.

Nutrition Facts

Servings 3

Amount Per Serving
Calories 158.9kcal
% Daily Value *
Total Fat 4.5g7%
Saturated Fat 1.1g6%
Cholesterol 56.8mg19%
Sodium 62.4mg3%
Total Carbohydrate 0.0g0%
Dietary Fiber 0.0g0%
Sugars 0.0g
Protein 26.1g53%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: cuban, cod, black bean, salad, fish, orange, lime, cumin, garlic, romaine, broiled, caribbean, healthy, light, seafood, vinaigrette, summer, meal prep, gluten free, dinner
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