Try this BLACKENED TILAPIA TACO BOWLS recipe, or contribute your own.
Suggest a better description1. Combine spices in a small dish. Sprinkle seasonings over tilapia filets, season with salt and pepper, rubbing the spices into the fish.
2. Heat a large cast iron skillet to medium high heat with a drizzle of olive oil. Add minced garlic and saute for about 20 seconds, then add in your tilapia filets. Careful not to add too many and crowd your pan, I cooked just 2 filets at a time. Once you add your fish, don't move them around, let them really sear. Cook for 2-3 minutes, then flip and cook another 2 minutes or so. Check to be sure fish is completely cooked (fish will be completely white and flaky throughout). Remove to plate and repeat with additional fish filets. Sprinkle fish with lime zest.
3. Add a drizzle of olive oil, corn, red onion and red bell pepper to the same skillet. Cook for 1-2 minutes without stirring to allow them to roast and sear. Then stir and let them cook again another couple minutes until vegetables are tender and caramelized.
4. Add in drained and rinsed black beans and heat for 1 minute.
5. To serve:
Add 1/3 to 1/2 cup cilantro lime rice to a bowl and top with the corn/beans/pepper mixture, pieces of blackened fish, and any toppings you desire.
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Serving Size: 1 (18g) | ||
Recipe Makes: 1 | ||
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Calories: 43 | ||
Calories from Fat: 15 (35%) | ||
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Amt Per Serving | % DV | |
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Total Fat 1.7g | 2 % | |
Saturated Fat 0.2g | 1 % | |
Monounsaturated Fat 0.6g | ||
Polyunsanturated Fat 0.6g | ||
Cholesterol 0mg | 0 % | |
Sodium 46.8mg | 2 % | |
Potassium 210mg | 6 % | |
Total Carbohydrate 7.6g | 2 % | |
Dietary Fiber 2.5g | 10 % | |
Sugars, other 5.1g | ||
Protein 1.9g | 3 % | |
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: 43
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