'Blackened' Tilapia
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'Blackened' Tilapia

'Blackened' Tilapia

with Pineapple Salsa and Black Bean Rice

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.

Tags:
Spicy
Allergens:
Tilapia
Sulphites
Soy
Milk

Produced in a facility that processes milk, sesame, eggs, fish, shellfish, crustaceans, mustard, tree nuts, peanuts, wheat, soybean and sulphites.

Preparation Time20 minutes
Cooking Time7 minutes
DifficultyMedium

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 Mustard, Peanuts, Sesame, Soy, Tree nuts, Wheat, Milk)

1 unit(s)

Lime

1 unit(s)

Tomato

1 tbsp

Vegetable Stock Powder

(Contains Soy, Sulphites May contain Fish, Milk, Mustard, Sesame, Wheat, 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*

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Nutrition Values

Calories800 kcal
Fat17 g
Saturated Fat6 g
Carbohydrate115 g
Sugar8 g
Dietary Fiber16 g
Protein53 g
Cholesterol90 mg
Sodium1330 mg
Trans Fat0.3 g
Potassium1100 mg
Calcium200 mg
Iron8 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

Instructions

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.