Full Plate Meal: Caribbean Black-Eyed Peas with Fish and Rice

This colorful Caribbean Black-Eyed Peas with Fish and Rice Meal is a perfect example of the Full Plate Approach in action! It easily follows the healthy 75/25 rule to keep you full and satisfied. First, fill 75% of your plate with water-fiber foods: Cajun Black-Eyed Peas, brown rice, and a tasty mix of cooked okra, sweet potatoes, and bell peppers topped with creamy avocado. The remaining 25% of your plate features a lean, tender grilled fish fillet.

75% Zone Water-Fiber Foods

• ½ cup Cajun Black-Eyed Peas
• ½ cup cooked brown rice
• 1 cup sauteed okra, red bell peppers, and sweet potatoes
• 1/4 avocado, sliced

25% Zone Foods

• 3-ounce grilled white fish of choice

Full Plate Meal Idea – Put It Together!

To make a single plate, follow these instructions. For a larger batch to serve more people or to provide leftovers, multiply the ingredient amounts as needed. 

1. Prepare Cajun Black-Eyed Peas as directed. 
2. Cook a 1/2 cup serving of brown rice according to package directions. There are dry, packaged, and frozen options available. Cooked brown rice freezes well for later use.
3. Heat 1 teaspoon of olive oil in a large skillet over medium heat. Add 1/2 cup (fresh or frozen) sliced okra, 1/2 of a small red bell pepper sliced, and 1/2 small sweet potato (peeled and sliced into thin strips), and saute until potatoes are tender. A fork should easily go through the sweet potato. Add a little water as needed to avoid sticking.
4. Peel and slice 1/4 avocado.
5. Heat a grill over medium-high heat. Grill a 3-ounce white fish fillet until tender. Grill for 5-7 minutes on one side, then flip and cook for 2-3 minutes more, or use your favorite recipe. Can season with a sprinkle of lemon juice and fresh parsley flakes.
6. Assemble your plate by serving ½ cup Cajun Black-Eyed Peas, ½ cup cooked brown rice, 1 cup sauteed okra, bell pepper, and sweet potato, 1/4 of an avocado in slices, and the grilled fish fillet.

Nutrition Analysis of Meal

548 calories · 22g total fat · 270mg sodium · 61g carbohydrate · 14g fiber · 31g protein

More Meal Ideas

Not only are these Cajun Black-Eyed Peas delicious in this meal, but you can also use them in Southern Black-Eyed Peas and Greens and Greek Black-Eyed Peas with Cucumber Salad and Pita meals.

Cook 1 recipe to include in 3 meals. That's a win-win-win for one recipe!

Brought to you in partnership with our friends at Food + Planet.