'Blackened' Tilapia
with Pineapple Salsa and Black Bean Rice4.0(606)
Calories
:
800 kcalProtein
:
53g proteinPreparation Time
:
20 minutesDifficulty
:
MediumSpicy
Quick
New
Allergens:
- Tilapia
- Sulphites
- Soy
- Milk
- Mustard
- Peanuts
- Sesame
- Soy
- Tree nuts
- Wheat
- Milk
- May contain traces of allergens
- Fish
- Egg
Quick supper gets a zing of fun Cajun flavours with 'blackened' Tilapia! Cooking tender fish at a high heat gives a dark and flavourful crust in no time.
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
serving amount
300 g
Tilapia
(Contains: Tilapia)
¾ cup
Basmati Rice
1 unit(s)
Black Beans
95 g
Pineapple
2 unit(s)
Green Onion
1 tbsp
Cajun Spice Blend
(Contains: Sulphites May contain traces of: Mustard, Peanuts, Sesame, Soy, Tree nuts, Wheat, Milk)
1 unit(s)
Lime
1 unit(s)
Tomato
1 tbsp
Vegetable Stock Powder
(Contains: Sulphites, Soy May contain traces of: Mustard, Sesame, Wheat, Milk, Fish, Egg)
Not included in your delivery
1 tbsp
Unsalted Butter*
(Contains: Milk)
1 tbsp
Oil*
¼ tsp
Sugar*
0.06 tsp
Salt*
0.06 tsp
Pepper*
Nutrition Values
Calories800 kcal
Fat17 g
Saturated Fat6 g
Carbohydrate114 g
Sugar8 g
Dietary Fiber16 g
Protein53 g
Cholesterol90 mg
Sodium1330 mg
Trans Fat0.3 g
Potassium1100 mg
Calcium200 mg
Iron7.5 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.
Utensils
•Strainer
•Medium Pot
•Measuring Cups
•Medium Bowl
•Measuring Spoons
•Large Non-Stick Pan
Cooking Steps
1
- Using a strainer, drain and rinse black beans.
- Once boiling, add rice, black beans and vegetable stock powder, then reduce heat to low. Cover and cook until rice is tender and liquid is absorbed, 14-16 min.
- Remove from heat. Set aside, still covered.
2
- Meanwhile, thinly slice green onions.
- Zest, then juice half the lime. Cut remaining lime into wedges.
- Cut pineapple into 1/2-inch pieces.
- Cut tomato into 1/2-inch pieces.
3
- Add pineapple, tomatoes, lime juice, half the green onions, 1/4 tsp (1/2 tsp) sugar and 1/2 tbsp (1 tbsp) oil to a medium bowl.
- Season with salt and pepper, then stir to combine.
4
- Pat tilapia dry with paper towels, then cut each fillet in half crosswise.
- Season with Cajun Spice Blend.
5
- Heat a large non-stick pan over medium-high heat.
- When hot, add 1/2 tbsp (1 tbsp) oil, then tilapia. Cook until spice blend darkens and tilapia is opaque and cooked through, 3-4 min per side.**
6
- Fluff rice with a fork. Stir in 1 tbsp (2 tbsp) butter, lime zest and remaining green onions.
- Divide rice and beans between plates.
- Top with tilapia and salsa.
- Squeeze a lime wedge over top, if desired.
