Blackened Tilapia Bowl
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
1 Tbsp chili powder1 Tbsp cumin½ tsp cayenne pepper1/2 tsp smoked paprika1/4 tsp onion powderPinch of oreganoZest of 1 lime4 tilapia filets (or other white fish filet of your choice)3 cloves garlic, minced1 cup frozen corn kernels, thawed (fresh corn from the cob would be awesome)1 small red onion, diced1 red bell pepper, diced1 can black beans, drained and rinsed2 cups cooked cilantro lime riceFresh cilantro, diced avocado, shredded lettuce, shredded purple cabbage, lime wedges
Combine spices in a small dish. Sprinkle seasonings over tilapia filets, season with salt and pepper, rubbing the spices into the fish.
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.
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.
Add in drained and rinsed black beans and heat for 1 minute.
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.
Serving Size: Makes 6 servings
Number of Servings: 6
Recipe submitted by SparkPeople user MDMAEDER.
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.
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.
Add in drained and rinsed black beans and heat for 1 minute.
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.
Serving Size: Makes 6 servings
Number of Servings: 6
Recipe submitted by SparkPeople user MDMAEDER.
Nutritional Info Amount Per Serving
- Calories: 236.9
- Total Fat: 2.4 g
- Cholesterol: 27.5 mg
- Sodium: 89.5 mg
- Total Carbs: 36.5 g
- Dietary Fiber: 7.6 g
- Protein: 19.2 g
Member Reviews