Super Quick & Healthy Black Bean Fish Burrito

Prep Time: 10 minutes                                           1 large servings or 2 small

             This is burrito is a great “emergency” meal when you have been running around like a crazy person and had no time to think about what to eat for dinner.  Keep the fish on hand in the freezer, stock Mexican flavored black beans and a jar of salsa in the cupboard and low fat soft burritos and low fat cheese in the refrigerator.  All of these items will “keep” for several weeks so have them in ready reserve at all times.

1 4-oz. individual frozen fillet of Alaska polluck  or other mild fish
¼ cup Mexican flavored black beans
(save rest of can for a vegetarian burrito, or side dish)
½ tsp olive oil
4-6 Tbsp mild salsa
1 oz low fat cheddar cheese (about 2 Tbsp)
1 low fat soft burrito (to reduce carbohydrate in meal, use 8” size instead of 10”)
Food oil spray

Toppings recommended for flavor and antioxidants:

¼ cup finely shredded red cabbage
Fresh sliced tomato
Shredded iceberg lettuce
For extra healthy fats:

Avocado slices
Black olives
DIRECTIONS:
Remove frozen fish and put in a glass container, cover; microwave for about 6 minutes.  Drain cooked fish, and pat dry.  While fish is cooking open beans, drain; shred cabbage and cut up tomatoes. 

Spray a non-stick skillet with food oil spray.  Add ½ tsp of olive oil.  Lightly sauté fish, beans and shredded cabbage with 2-3 tablespoons of salsa.  Cook for only about 2 minutes to minimize exposure to high heat.

Warm burrito in microwave (cover with a paper towel or napkin) for about 10 seconds.  Put fish and bean mixture, a sprinkle of cheese on burrito and desired vegetable toppings.  Leftovers can be easily reheated in the microwave or frozen.
Nutrition Information Per recipe (1 large burrito):
Calories 380
Protein 35 grams
Carbohydrate 43
Fiber 7
Sugars 5
Fat 6
Saturated fat 1.7
Sodium 1248 mg
*Does not include avocado or olives. To reduce carbohydrate, serve over a bed of mixed greens. For gluten-free can omit burrito and serve salad with beans and rice. This recipe is cooked with acid (tomato) and very little high heat to reduce harmful AGE’s (advanced glycation end products).

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