Blackened Tilapia with Lime Cilantro Rice and Black Beans

Flaky tilapia fillets coated in robust blackened seasoning, pan-seared to perfection, served alongside vibrant lime cilantro rice and quick-simmered black beans for a complete and zesty meal.

• Prep: 10 min
• Cook: 15 min
• Total: 25 min
• Servings: 4
• Cuisine: Latin
• Difficulty: Easy
• Cost: $4.26/serving

Dietary

• Gluten-Free
• Pescatarian
• Dairy-Free
• Nut-Free
• Soy-Free
• Egg-Free
• Low-Sugar
• High-Protein

Tags

• healthy
• quick
• sauté

Ingredients

• 1.5 pound tilapia fillet
• 2 teaspoon paprika
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 1 teaspoon dried oregano
• 0.5 teaspoon dried thyme
• 0.5 teaspoon cayenne pepper
• 0.75 teaspoon kosher salt
• 0.5 teaspoon black pepper (ground)
• 2 tablespoon olive oil
• 2 cup white rice (uncooked)
• 2.75 cup water
• 0.25 cup fresh cilantro (chopped)
• 1 lime
• 1 can black beans (rinsed, drained)

Instructions

1. Combine paprika, onion powder, garlic powder, dried oregano, dried thyme, cayenne pepper, 1/2 teaspoon kosher salt, and 1/4 teaspoon black pepper in a small bowl. Pat tilapia fillets dry with paper towels.
2. Sprinkle the seasoning mixture evenly over both sides of the tilapia fillets. Use 1/2 tablespoon olive oil to lightly coat each side of the fillets.
3. In a medium saucepan, combine white rice and 2 1/2 cups water. Bring to a boil, then reduce heat to low, cover, and simmer for 12-15 minutes, or until water is absorbed and rice is tender. Once cooked, fluff with a fork.
4. While rice cooks, heat 1 tablespoon olive oil in a large non-stick skillet over medium-high heat until shimmering. Carefully place the seasoned tilapia fillets in the hot skillet.
5. Sear the tilapia for 4-5 minutes per side, or until fish is opaque and flakes easily with a fork, and a dark crust forms. Do not overcrowd the pan; cook in batches if necessary.
6. In a small saucepan, combine black beans, 1/4 cup water, the remaining 1/4 teaspoon kosher salt, and 1/4 teaspoon black pepper. Bring to a simmer over medium heat for 3-5 minutes, stirring occasionally, until heated through. Mash a few beans with a spoon if desired for a creamier texture.
7. Finely chop the fresh cilantro and cut the lime into wedges.
8. Once the white rice is cooked, stir in the chopped fresh cilantro and the juice of half of the lime.
9. Serve the blackened tilapia immediately with the lime cilantro rice and warm black beans. Garnish with additional fresh cilantro and lime wedges if desired.

Notes

Leftovers can be stored in an airtight container in the refrigerator for up to 2-3 days. Reheat gently in the microwave or a skillet.

Nutrition (per serving)

• Calories: 480
• Protein: 42.5 g
• Carbohydrates: 45.8 g
• Fat: 15.1 g
• Fiber: 7.5 g
• Sodium: 650 mg
• Saturated Fat: 2.5 g
• Sugar: 1.2 g
• Cholesterol: 78 mg