Spice-Rubbed Tilapia with Tomatillo, Black Bean & Mango Salad
Put a heatproof serving platter on a rack in the center of the oven and heat the oven to 200°F.
In a medium bowl, combine the beans, tomatillos, mango, red onion, lime juice, 1/3 cup of the vegetable oil, cilantro, and a few grinds of black pepper; toss gently. Let the salad sit at room temperature while you cook the fish.
Mix 1/4 teaspoon black pepper with the chili powder, cumin, oregano, and 1 teaspoon salt. Rub both sides of the tilapia fillets with the mixture. In a large (12-inch) nonstick skillet, heat the remaining 2 Tbs. of the oil over medium-high heat until hot. Cook two of the tilapia fillets until lightly browned and the flesh is opaque and cooked through, about 2 minutes on each side. Transfer the fish to the platter in the oven to keep warm while you cook the remaining two fillets. Transfer the fillets to the platter, and spoon half of the salad on top. Serve with the remaining salad on the side.
Variations
For a different spice combination, try rubbing the fish with Old Bay Seasoning. And for other salad combinations, try chickpeas or red beans in place of the black beans, and red tomato or cucumber in place
f the tomatillo.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (140g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 32 | ||
Calories from Fat: 10 (31%) | ||
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Amt Per Serving | % DV | |
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Total Fat 1.1g | 1 % | |
Saturated Fat 0.1g | 1 % | |
Monounsaturated Fat 0.2g | ||
Polyunsanturated Fat 0.4g | ||
Cholesterol 0mg | 0 % | |
Sodium 61.9mg | 2 % | |
Potassium 254.7mg | 7 % | |
Total Carbohydrate 6.2g | 2 % | |
Dietary Fiber 2.1g | 8 % | |
Sugars, other 4.1g | ||
Protein 1.1g | 2 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 32
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