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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 220.3
  • Total Fat: 3.6 g
  • Cholesterol: 45.7 mg
  • Sodium: 842.1 mg
  • Total Carbs: 21.8 g
  • Dietary Fiber: 6.2 g
  • Protein: 30.5 g

View full nutritional breakdown of Pan Seared Jerk Tilapia with Salsa Rice calories by ingredient
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Pan Seared Jerk Tilapia with Salsa Rice

Submitted by: PWLCWH

Introduction

Adjust the Jerk Seasoning to taste. Adjust the Jerk Seasoning to taste.
Number of Servings: 2

Ingredients

    Cooking Spray
    8 ounces tilapia
    1 Tbs Jerk seasoning
    ˝ cup salsa
    1/3 cup black beans, rinsed and drained
    2/3 cups cooked brown rice

Directions

Spray medium skillet or grill pan with olive oil cooking spray. Spray tilapia fillets also with cooking spray. Season generously with jerk seasoning. Sauté in pan over medium-high heat for approximately 4 – 5 minutes on the first side, gently turn and continue for approximately 4 additional minutes until fish flakes easily.

Combine salsa, black beans, and brown rice.

Prepare two plates with half rice mixture on the bottom, placing ˝ of the fish on top. Squeeze fresh lemon over entire dish and enjoy!


Serving Size: Makes 2 servings

Number of Servings: 2

Recipe submitted by SparkPeople user PWLCWH@ATT.NET.





TAGS:  Fish | Dinner | Fish Dinner |

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