Tilapia and Black Bean Bowls

Flaky tilapia fillets lightly seasoned and quickly pan-seared, served over cilantro-lime rice with a fresh, bright mix of corn and seasoned black beans.

• Prep: 10 min
• Cook: 15 min
• Total: 25 min
• Servings: 2
• Cuisine: Latin American
• Difficulty: Easy
• Cost: $4.31/serving

Dietary

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

Tags

• quick
• fresh

Ingredients

• 0.75 pound tilapia fillet (defrosted and patted dry)
• 1 tablespoon olive oil
• 0.5 teaspoon smoked paprika
• 1 cup white rice (microwaveable pouch)
• 0.25 cup fresh cilantro (chopped)
• 2 tablespoon lime juice (freshly squeezed)
• 1 cup canned black beans (rinsed and drained)
• 0.5 cup frozen corn kernels
• 0.5 teaspoon salt (kosher)

Instructions

1. Cook 1 cup microwaveable white rice according to package directions. Once cooked, stir in 1 tablespoon fresh lime juice and 2 tablespoons chopped fresh cilantro. Keep warm.
2. Pat 3/4 pound tilapia fillet dry. Season on both sides with 1/2 teaspoon smoked paprika and 1/4 teaspoon salt.
3. Heat 1 tablespoon olive oil in a non-stick skillet over medium-high heat. Add tilapia and sear for 3-4 minutes per side, until fully cooked and flaky.
4. While fish cooks, combine 1 cup canned black beans, 1/2 cup frozen corn kernels, the remaining 1/4 teaspoon salt, 1 tablespoon fresh lime juice, and the remaining 2 tablespoons fresh cilantro in a microwave-safe bowl. Heat for 1-2 minutes until warm.
5. Divide the cilantro-lime rice among two bowls. Top with the corn and bean mixture and the pan-seared tilapia. Flake the fish slightly before serving.

Notes

If using frozen tilapia, make sure it is completely thawed and patted very dry to ensure a good sear. This prevents the fish from steaming instead of crisping.

Nutrition (per serving)

• Calories: 481
• Protein: 44.2 g
• Carbohydrates: 51.8 g
• Fat: 11.5 g
• Fiber: 9 g
• Sodium: 738 mg
• Saturated Fat: 1.9 g
• Sugar: 1.6 g
• Cholesterol: 85 mg