Liz Cabrera, RD, CSO, LDN, CNSC

Our favorite New Orleans food are usually the ones that are not so good for our bodies and our health. Dishes like seafood po’boys and creamy pastas are the biggest culprits of unhealthy eating. Small changes in your eating plan can decrease the risk of developing certain cancers, heart disease and diabetes.

Poached Redfish with Citrus Salsa

courtsey of Brennan Restaurant Group

Servings: 1

6 oz. redfish fillet
4 oz. Jazzmen brown rice blend
3 oz. peach salsa
1 pinch micro greens for garnish
1/4 teaspoon Creole seasoning
2 cups citrus courtbouillion

Season the redfish with the Creole seasoning and poach fish in barely simmering courtbouillion for 8 minutes or until done. Mold the rice in the center of the plate. Top with poached fish and peach salsa. Garnish with micro greens.

Peach and Citrus Salsa

1/2 peach, peeled and diced
1/2 Meyer lemon supremes, segmented
4 leaves cilantro, chiffonaded
pinch salt
pinch pepper
1/2 teaspoon orange blossom vinegar

Combine all ingredients and refrigerate until ready to serve.

Citrus Courtbouillion

1 gallon water
1/2 cup Meyer lemons, peeled
1/2 leek, rinsed and sliced
4 cloves garlic, smashed
1/2 bunch cilantro stems
2 cups white wine

Place all ingredients in a pot and simmer for 20 minutes, then drain and place liquid back on the stove until ready to serve.

Jazzmen Brown Rice Blend

1 cup Jazzmen brown rice
1 shallot, minced
2 cloves garlic, minced
1 teaspoon extra virgin olive oil
1 3/4 cup water
1 teaspoon ginger, grated
1/2 cup mixed peppers, roasted, peeled, deseeded and diced small
1 teaspoon oregano, chopped
1/4 cup Meyer lemon juice

Sweat shallots and garlic with the extra virgin olive oil until they are translucent. Grate ginger into the water. Add water to the shallots, add salt and bring to a boil. Stir in rice blend, remove from heat, cover tightly and let steam for 20 minutes. Add rest of the ingredients and stir to combine.

Per serving: calories 521, protein 39g, carbohydrates 53g, total fat 14g, saturated fat 2g, fiber 5g, sodium 559 mg.

Liz Cabrera, RD, CSO, LDN, CNSC, is the Lead Clinical Dietician for Touro Infirmary with over 25 years experience. Liz has advanced education and extensive experience in nutrition for a broad range of health conditions for which she provides nutrition support. Liz provides comprehensive nutrition care for inpatient and outpatient departments at Touro. In addition, Liz leads monthly healthy lifestyles community seminars and a nutrition after cancer cooking class.

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