Fish Taco Bowls with Charred Corn & Cilantro-Lime Sour Cream

Blackened seasoning is a go-to Cajun blend which, of course, has no agreed-upon recipe – everyone has their own “correct” version! The most common ingredients are paprika, cayenne, garlic powder, onion powder, thyme and oregano. Though we’re using it here on fish, you can blacken just about any meat and even vegetables! This layered bowl is the perfect blend of zippy fish, sweet corn, and crunchy slaw with a cool, creamy sauce on top. Make sure to get all the flavors in each bite! Red drum is the star fish in this dish! It’s chock full of lean protein, and fish like red drum has been shown to benefit heart health. The American Heart Association recommends eating 2 servings of fish per week. One serving is 3.5 ounces cooked or 3/4 cup flaked fish. Fatty fish, such as salmon, herring, lake trout, sardines and albacore tuna, is high in omega-3 fatty acids which can help reduce your risk of heart disease and stroke and is essential for brain and eye development. Another benefit of fish? It can be cooked many different ways including grilling, broiling, roasting, baking, or searing as you’ll do here!

Cooking Terms

  • Char

    Cook over high heat until the natural sugars in the ingredient burn slightly and superficially.

  • Mince

    Cut ingredients into very small pieces.

  • Sear

    Brown ingredients quickly over very high heat, especially the surface areas.

Ingredients

  • 1 1/2 cup brown rice
  • 1 tbsp blackened fish rub
  • 1 1/3 cup corn
  • 1 each seranno pepper
  • 12 sprig cilantro
  • 2 each limes
  • 1/2 each head red cabbage
  • 1/2 cup sour cream
  • 4 each red drum fillets

From Your Home

Salt
Black pepper
Olive or canola oil

What You Need

Large sauté pan
Large pot with lid
Small bowl
Large mixing bowl

Per Serving

Calories: 600

Carbs: 84

Fat: 12

Protein: 40

Tips

  • Frozen Veggies

    Frozen veggies, like the corn used in these bowls, are a delicious, low-cost alternative to fresh veggies, especially as the days get colder. Frozen produce is picked and frozen at peak ripeness, which means the
    produce is preserved when it contains the most nutrients! Try throwing your favorite frozen veggies into a stir-fry or pasta dish or making them as a simple side dish.

  • Blackened Fish Rub

    Make your own blackened fish rub by mixing 2 Tbsp smoked paprika, 1 tsp salt, 1 Tbsp onion powder, 1 tsp black pepper, 1 tsp cayenne
    pepper, 1 tsp dried ground thyme, 1 tsp dried oregano, and 1/2 tsp garlic powder. Use on fish or other proteins for Cajun-inspired flavor!

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Steps

Mise En Place

Read through the entire recipe before getting started. Wash and dry all produce.
Thinly slice red cabbage avoiding the hard inner core; discard core. Thinly slice
serrano pepper. Zest limes; cut in half then and juice. Mince cilantro leaves and stems. Remove fish fillets from packages; rinse and pat dry. Season fish with 2 tsp. oil, blackened fish rub and a pinch of salt and pepper; set aside.

Cook Brown Rice

In a large pot, heat 2 Tbsp. oil over high heat until shimmering. Add brown rice and sauté until lightly toasted and aromatic, 1-2 min. Add 2 1/2 cups water and a pinch of salt and bring to a boil. Cover, reduce heat to low and simmer until rice is fluffy and tender and water is absorbed, 25-30 min. Fluff with a fork. While rice is cooking, proceed with Step #3.

Note: If the rice has absorbed the water but isn’t fully cooked after 25-30 min; add 1⁄4 cup water, cover and cook for 8-10 min more.

Char Corn

Heat 2 tsp. oil in a large sauté pan over medium heat. Add corn to hot pan and cook
4-6 min stirring occasionally until charred and tender. Place charred corn in a separate bowl and set aside.

Season Sour Cream

In a small bowl mix cilantro, sour cream, 2 Tbsp. lime juice, 2 tsps. lime zest, and a large pinch of salt and pepper; stir until incorporated.

Sear Blackened Fish

Using the same sauté pan, heat 2 tsp. oil over medium heat. When pan is very hot, add fish fillets and sear on each side for 2-3 min until browned and fully cooked.

The USDA recommends cooking fish to an internal temperature 145ºF.

Plate Your Dish

Combine red cabbage, serrano pepper, 2 Tbsp. oil, 2 Tbsp. lime juice and a pinch of salt and pepper in large mixing bowl; mix well to combine. Divide brown rice between four bowls. Top with red cabbage, charred corn and blackened fish. Drizzle cilantro–lime sour cream on top. Enjoy!

Note: Serrano peppers are quite spicy! Adjust amount of serrano pepper used to your preferred spice level.