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6 ingredient Dinner: Macadamia Crusted Cod over Coconut Black Bean Rice

September 24, 2011

Recipes

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Can you think of a healthy, delicious, gourmet and super easy dinner that consists of only 6 ingredients? It’s not a very easy task, but when you combine the right 6 ingredients with a few simple cooking techniques, you have perfection!

As part of the AMEX Dinner @6 Contest (part of the Foodbuzz Tastemaker Program), I put together this fantastic dinner.

When thinking about the meal I was going to create it had to meet the following personal criteria:

healthy

pretty

simple to make

include most major foods groups

The 6 ingredients I chose to use in the challenge were:

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1. Salted Macadamia Nuts: They are rich, flavorful and full of amazing texture and taste. They also pack a healthy dose of fat and crunch.

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2. Wild Alaskan Cod: This meaty white fish takes on any flavor while staying firm and fresh tasting.

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3. Brown Rice: Full of fiber, brown rice takes on flavor and is easily enhanced with other ingredients.

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4. Black Beans: Not only are black beans rich in protein, they are great for digestion. Black beans and rice pair to make a creamy flavorful and healthful side.

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5. Frozen Leafy Greens: This bag contains a mix of kale, spinach, swiss chard and mustard greens. Any one of the greens listed above would also work in the dish, but I like the combination. The greens add major health value, vitamins, and another texture to the dish. They complete the meal.

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6. Lite Coconut Milk: To tie this dish together and make it rich, creamy and exotic, I chose coconut milk. The flavor of coconut is mixed throughout the rice and beans, and also with the sweet and salty fish/nut combination.

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Macadamia Crusted Cod over Coconut Black Bean Rice

  • 1 large piece of Wild Alaskan Cod or another mild, firm white fish
  • 1 cup of black beans, drained from can
  • 1 cup of frozen leafy greens
  • 1 can of lite coconut milk, split into 2 parts
  • 1 cup of brown rice
  • 1 cup of macadamia nuts, crushed
  1. In a rice cooker (or large pot), mix black beans, greens, 1 cup. coconut milk, brown rice, frozen leafy greens and 1 cup of water. Add a good helping of salt and pepper. Set and turn on rice cooker.
  2. While rice/beans are cooking, pour the remaining coconut milk into a small bowl. Pour the cup of crushed macadamia nuts into a separate bowl.
  3. Dip each piece of fish into the coconut milk then the macadamia nuts and place the encrusted fish onto a baking dish.
  4. Bake the fish at 425 for 15-20 minutes, until fish is cooked through and nuts are golden brown.
  5. When rice/beans are done, place a serving on a plate. Top with warm, nut crusted fish.

Step 1:

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Steps 2 & 3:

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Step 5:

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The finished product is a rich and creamy dish filled with healthy fats, fiber, veggies, protein and flavor. It’s the perfect dish to make for a movie night or a fancy dinner party! With the help of the rice cooker, this dish comes together with only 3 dirty dishes and less than 30 minutes!

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It would taste great paired with a fun Caribbean cocktail or a warm fall beer. Anyone from 1 year olds to grandparents can enjoy the light yet rich flavors of this meal.

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Next time you come over for dinner, I will make it!

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As part of the Foodbuzz Tastemaker Program, I received an American Express gift card.

Official Rules

As part of the Dinner@6 contest sponsored by Blue Cash PreferredSM, American Express provided me with a $100 gift card to give out to one lucky commenter.

LEAVE A COMMENT for a chance to win!

What is your favorite six-ingredient recipe?

43 Responses to “6 ingredient Dinner: Macadamia Crusted Cod over Coconut Black Bean Rice”

  1. kristin Says:

    coconut black bean rice? good lord you are impressive :)

  2. kristin Says:

    oops i posted with my old email address! i want to come see the new house and anna and you next time heather and allison head out! :)

  3. susitravl Says:

    That sounds delicious! Hope you win!!
    Here is my favorite 6 ingredient dish:

    2 lb. boneless, skinless chicken breasts
    1 jar of salsa
    2 T. chili powder
    1 t. cumin
    1 t. cayenne
    2 limes (squeeze the juice on then throw in the limes but remove the lime halves before eating)
    Throw 1/2 bunch of cilantro on top and cook on low for 8 hours.

    Use for tacos or burritos.

    susitravl(at)gmail(dot)com

  4. Tracie Says:

    My favorite six ingredient recipe is trail mix…lol, you know I can’t cook!

  5. Becca Says:

    Hmmm…can I choose this recipe as my have 6 ingredient? It looks fabulous!

    I can’t think of any recipes, I’m not much of a cook and try to stick to 2-3 ingredients!

  6. The Healthy Apple Says:

    Yeaa; great giveaway. How are you darling? I miss you. My favorite 6 ingredient recipe is: Banana Soft Serve
    -1 banana
    -1 Tbsp. cocoa powder
    -1 avocado
    -1 tsp. vanilla extract
    -1/2 tsp. cinnamon
    -1/2 tsp. lemon zest

    Enjoy xoxo

  7. Trish Padley Says:

    My favorite 6 ingredient recipe…
    Beer Bread (I learned to make it in college at WVU in the ’70′s ;-)
    3 Cups self rising flour
    3 Tbsp sugar
    1 12 oz can beer.
    1 T seasoning (I have fun here using dip mixes etc. but garlic and italian seasonings work well)
    Bake at 350 for 30-40 minutes. Brush 3 Tbsp melted butter when it comes out of the oven.

  8. katie Says:

    This sounds delicious and I’m not a fish fan! I’m wondering if you could make it with chicken?

  9. TheHealthyHostess Says:

    I am going to make this soon! It sounds so good! I love that it’s simple. Nothing beats fresh bread! We need to get together sometime soon! :)

  10. TheHealthyHostess Says:

    Yes! I am sure it would be great with chicken! Macadamia nuts with anything are great! xoox

  11. TheHealthyHostess Says:

    I want this right now! I miss you too! We need a phone date so I can hear about all of hte amazing things you are up to! Also, are you going ot Foodbuzz?

  12. TheHealthyHostess Says:

    Sure you can choose this recipe Becca! I agree with 2-3 ing. dinners too! It’s great to do a meat/chicken/fish/bean with a marinate, veggie and a rice or pasta! Dinner is done!

  13. TheHealthyHostess Says:

    hahahhaa, I love this! I am going to call you on Tues. You can give me your recipe then! And CONGRATSSSSSSS! Didn’t listen to your message until today!

  14. TheHealthyHostess Says:

    This sounds fantastic! I am going to make this for Brady next week!

  15. TheHealthyHostess Says:

    Hi! Yes! Dinner, my house soon!! You were out of town last week I heard! We need to plan another dinner ASAP! Good luck tomorrow!!

  16. Ashley Says:

    My favorite 6 ingredient recipe is for vodka sauce! It’s so simple and delicious you will never be tempted to buy it in a jar again!
    1 C. Parmesan Cheese
    1/2 C. unsalted butter
    1/2 C. Vodka
    1/4 tsp. crushed red pepper
    1 C. tomato sauce (canned)
    1 C. heavy cream
    Melt the butter, add vodka and pepper, simmer 5 minutes. Add tomato sauce and cream, simmer 5 minutes. Pour over you favorite pasta and toss in the Parmesan cheese.

  17. Jill Donoghue Says:

    Sounds yummy! I might actually try this! :)

  18. Katie Says:

    This looks amazing and super easy! Great recipe. Hope you’re doing well!! :)

  19. Andrea Says:

    This sounds great! I have been a little intimidated about cooking with coconut milk, but I might just have to try it!

  20. Kelly P Says:

    My absolute favorite is a 6 ingredent recipe for “Lemon Garlic Chicken” that my mother always makes! Its very easy to make after a long day at work and is a great way to dress up plain old chicken breasts. I like to pair mine with roasted asparagus and brown rice!

    Lemon Garlic Chicken:
    1. 4 boneless skinless chicken breasts (my mom always uses market day chicken:)
    2. Fresh garlic or minced garlic in a can (use as much or as little as your like)
    3. EVOO (1-2 tablespoons)
    4. Lemon juice of 2 lemons
    5. minced onions (again, use as little or as much as you like)
    6. salt/pepper

    ***Heat EVOO in a large pan on medium heat and add the onions and garlic. Cook for about 3-5 minutes until onions and garlic are slightly transparent. Season the chicken with salt and pepper and add to pan along with the juice of one lemon. Cook chicken until done (time may vary)and add the juice of the other lemon over time as needed.

    The chicken will have fabulous flavor and surpringly enough, will not leave you with bad breathe either! :)

  21. TheHealthyHostess Says:

    Kelly,
    This sounds so good! I can’t wait to try it! Thanks for the recipe! :)

  22. Rachel Says:

    Great idea with the macadamia nuts! Breading with almond flour is also one of my personal fav’s!

  23. Lindsay Says:

    Tator Tot Casserole
    1. Tator Tot Crowns
    2. 2 lbs Lean Ground Beef
    3. Course Ground Pepper
    4. Skim Milk
    5. 3 Cans Cream of Mushroom Soup
    6. Large Bag Mixed Frozen Veggies
    Set in the fridge and cook whenever you are ready for dinner! :D

  24. erika Says:

    al,
    while (shockingly) i don’t have a recipe to add, i would like to invite myself over to everyone’s houses for dinner sometime :)

    i swear i ate the most random things as it is just me in my apartment… heaven help the man that has to survive my “learning to cook” stage.

    love ya!

  25. Ellie@fitforthesoul Says:

    omgnesss this looks soooo good!! I love fish and beans. And I really don’t know many 6-ingredients only recipes, but I can tell this one would be a favorite :) Glad to have found your blog! Have a beautiful day

  26. Amy Says:

    Ali,

    I’m going to go with the unhealthy choice of sausage gravy and biscuits… That I’ve lightened up… Additionally, breakfast is the most important meal…

    1 lb chicken sausage
    2 T Canola Oil
    1 can fat free evaporated milk
    2-6 T whole wheat flour
    1 T green Tabasco sauce
    Black pepper (generous amount)

    Serve over whole wheat biscuits.

  27. Jen Says:

    This dish looks delicious – maybe I’ll love it as much as the spicy peanut vinaigrette you posted about! I love all the recipes people are posting – I’m definitely going to try a lot of them! My favorite 6 ingredient dish is not the healthiest, but I try to lighten it up. Perfect for Saturday college football games!

    Buffalo Chicken Dip
    3 small chicken breasts, cooked and shredded
    1 block reduced fat cream cheese
    1/2 cup ranch dressing (you could probably use a lowfat version)
    hot sauce to your liking
    small pour of spicy garlic buffalo sauce
    1/4 c. shredded cheddar cheese

    Cook chicken and combine with all other ingredients (except the cheese) in a crock pot. Cook on low for an hour and a half. Sprinkle on cheese until melted. Enjoy with celery sticks – perfect for getting a good scoop! :)

  28. Molly@hungryhungryrunner.com Says:

    Wow – this sounds amazing! I’ve never made cod myself but this recipe is so simple and looks delicious! My favorite go-to 6 ingredient recipe is a Naan Pizza.

    Naan Pizza with Basil Pesto

    1 naab flatbread
    2-3 Tbsp basil pesto
    4-5 baby portabella mushrooms, sliced
    4-5 sun-dried tomatoes
    4-5 black olives, sliced
    ¼ cup goat cheese (less or more depending on what you like)

    Spread the pesto on the naan and arrange the toppings. Preheat your oven to 400 degrees and bake your naan pizza on a baking sheet for 7 to 9 minutes.

    Quick & easy!

  29. keilah Says:

    Macadamia crusted cod??? Oh my goodness that sounds good!

  30. Dragon Ridge Farm Says:

    Eggs in a Basket
    1 slice Hawaiian sweet bread or white bread
    1 small egg
    1 tablespoon soften butter
    1 pinch salt
    1 pinch pepper
    Directions:
    Remove the crust from each slice of bread. Brush each slice of bread on both sides with the soft butter. In a large muffin pan, place and mould each slice of bread in individual cups.
    Break a small egg in each muffin cup. Add dab of butter with a pinch of salt and pepper to each eggcup. Place in a pre-heated 350-degree oven until the eggs are done (around 10-15 minutes) to your liking. When eggs are done, remove from oven let cool for a couple of minutes. Remove from muffin tins and serve.

  31. Lori Says:

    That sounds incredible! Wish I had read this a few hours ago and I totally would have made it tonight! Halibut and quinoa was on my menu. Could have done this but with quinoa. Sounds so flavorful!

  32. Hallie Says:

    Eggplant, marinara, parmesan, spinich, fresh basil, zucchini for a simple, healthy, fast veggie lasanga! Packed with flavor and looks pretty too. The coconut bean rice sounds really interesting…I’ve never tried those flavors together!

  33. keelymarie Says:

    oh wow this looks good. I can imagine the flavors together. Saving this to make!
    check out my 6 ingredient meal. Ok minus the onions then you have 6 ;) http://keelymarie.com/2011/09/08/tonights-dinner-lemon-garlic-tilapia-brown-butter-brussel-sprouts/

  34. Kim Says:

    Quinoa salads are my favorite 6 (or so) ingredient recipes! Quinoa, feta, zucchini, lemon juice, cucumber, and bell peppers! Yum!!!

  35. Heather (Where's the Beach) Says:

    I wonder how the crust would hold up for maybe tofu? I bet it’d work for seitan cutlets…I think any grilled veg salad works for a 6-ingredient or less meal – or tacos!

  36. Marie Says:

    This looks delicious. I love mac nut crusted anything! My favorite 6 ingredient dish right now is a combo of quinoa, 1 small can marinated artichoke hearts w/ juice, feta, sugar snap peas, cherry tomatoes, and a little lemon juice. Easy, delicious, and great for left overs.

  37. Heather Says:

    Gosh, that fish looks amazing.
    My favorite 6 ingredient dish is this mexican rice:
    Brown rice
    Vegetable broth (to cook the rice in)
    black beans (or red kidney beans – your choice!)
    corn
    chili powder
    cumin
    That’s it. Add a little s&p to taste (you know I love my salt!) and you’re done. I take this when my friends and I have taco night – it’s always a hit! :)

  38. Sarah @ Sarah's Modern Bites Says:

    This recipe is super creative!!! I haven’t cooked with coconut milk in ages… I bet the flavor combo of the macadamia nuts and coconut milk were out of this world! The Cod looks perfectly cooked to. Yum! Thanks for the recipe :)

    My go-to 6 ingredient recipe is!:
    - 1 box corn/gluten free shells
    - 1 cup cubed extra firm tofu
    - 2 huge handfulls of fresh baby spinach
    - A couple tablespoons of extra virgin olive oil
    - About 1/4-1/2 cup graded Pecorino Romano
    - salt and pepper to taste
    Cook the pasta according to directions, lightly saute the cubed tofu with olive oil, toss the spinach in with the warm pasta once it has been drained, stir the spinach in with the pasta and add the rest of the olive oil, stir, toss in the tofu with the pasta, stir, toss the cheese in, stir, salt and pepper to taste… Enjoy!

  39. TheHealthyHostess Says:

    This rice sounds great Heather!! Anna would love it too! And I am with you on the salt!

  40. niki Says:

    yum!

    My fav 6 ingredient recipe is a quick pasta dish…

    1 lb rigatoni
    1 large onion, chopped
    a couple of cloves of garlic, minced
    1 lb fresh tomatoes, chopped
    handful of basil, roughly chopped
    1 lb fresh mozzarella
    2 tbsp olive oil
    salt & pepper

    Cook pasta according to package instructions. While the pasta is cooking, saute the onion and garlic in olive oil over medium heat, then add the chopped tomatoes. Season with salt and pepper, to taste. Cut the mozzarella into bite sized pieces, drain the pasta (when it is al dente) and toss everything together. Top with the chopped basil and you are good to go!

  41. Cindy Says:

    My fav 6 ingredient recipe. Stuffed Cabbage
    1 Head Cabbage
    2 cans tomatoe paste
    1 lb ground turkey
    1 bag Saurkraut
    Salt & Pepper, Onion, Garlic

    Lightly cook cabbage in pot of boiling water, ground turkey with garlic salt and pepper in pan, drain access oil. fill cabbage leafs with ground turkey mixture. Place bottom of roasting pan, repeat. Add tomatoe paste, water and saurkraut. Cook o 350 for 45 min.

    :)

  42. TheHealthyHostess Says:

    Thanks for the great recipe Cindy!

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