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'Blackened' Tilapia
'Blackened' Tilapia

'Blackened' Tilapia

with Pineapple Salsa, Black Beans and Rice

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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.

Protein Plus (50 g protein or more) is based on a per serving calculation of the recipe's protein amount.

Ingredients: Tilapia fillets • Black beans (black beans, water, salt, calcium chloride, citric acid) • Basmati rice • Diced pineapple (pineapple, pineapple juice, ascorbic acid, citric acid) • Roma tomatoes • Limes • Mayonnaise (canola and/or soy oil, liquid whole egg, frozen egg yolk, water, salt, sugar, vinegar, concentrated lemon juice, spice extract, mustard, lactic acid, calcium disodium EDTA) (mustard, egg) • Vegetable stock powder (salt, sugars (dextrose, corn syrup solids, sugar), dehydrated vegetables (sulphites) (carrot, potato, onion, leek, red and green bell peppers, cabbage, celery, tomato, garlic), hydrolyzed vegetable proteins (corn, soy), potato starch, palm oil, corn starch, yeast extract, canola oil, spice extracts, herb, turmeric extract, natural flavor) (soy, sulphites) • Green onion • Cajun spice blend (dehydrated vegetables (garlic, onion), paprika powder, spices and herbs, corn starch, cayenne pepper, canola oil, oleoresin paprika, silicon dioxide).

Tags:
Spicy
•Quick
•Protein Plus
Allergens:
Tilapia
•Soy
•Sulphites
•Egg
•Mustard
•Milk

The quantities provided above are averages only.

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

¾ cup

Basmati Rice

1 unit(s)

Black Beans

1 unit(s)

Diced Pineapple Cup

2 unit(s)

Green Onion

5 g

Cajun Spice Blend

1 unit(s)

Lime

1 unit(s)

Tomato

7.5 g

Vegetable Stock Powder

4 tbsp

Mayonnaise

Not included in your delivery

1 tbsp

Butter*

2 tbsp

Oil*

0.19 tsp

Salt*

0.13 tsp

Pepper*

Nutrition Values

Calories1070 kcal
Fat46 g
Saturated Fat10 g
Carbohydrate117 g
Sugar11 g
Dietary Fiber16 g
Protein53 g
Cholesterol115 mg
Sodium1620 mg
Trans Fat0.4 g
Potassium1100 mg
Calcium150 mg
Iron6 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 Spoons
•Measuring Cups
•Zester
•Medium Bowl
•Small Bowl
•Large Non-Stick Pan

Cooking Steps

Cook rice
1
  • Before starting, wash and dry all produce.
  • To a medium pot, add 1 1/4 cups (1 1/2 cups) water and 1/8 tsp (1/4 tsp) salt. Cover and bring to a boil over high.
  • Using a strainer, rinse rice until water runs clear.
  • To the boiling water, stir in rice, then reduce heat to low. Cover and cook for 13-15 min, until rice is tender and water is absorbed.
  • Remove from heat. Set aside, still covered.
Prep
2
  • Meanwhile, thinly slice green onions.
  • Zest, then juice half the lime. Cut remaining lime into wedges. 
  • Over a small bowl, drain pineapple, reserving pineapple juice. 
  • Cut tomato into 1/2-inch pieces.
  • In another small bowl, combine mayo and half the lime zest. Set aside.
  • To a medium bowl, add pineapple pieces, tomatoes, half the lime juice, half the green onions, 1/2 tbsp (1 tbsp) pineapple juice and 1/2 tbsp (1 tbsp) oil.
  • Season with salt and pepper, then stir to combine. 
Cook beans
3
  • Heat another medium pot over medium. 
  • When hot, add 1 tbsp (2 tbsp) oil, then remaining green onions. Cook and stir for 1 min. 
  • Add black beans (including can liquid), stock powder and 1/4 cup (1/3 cup) water. Cook for 3-4 min, stirring occasionally, until liquid thickens slightly. 
  • Remove from heat, then add remaining lime juice. Season with pepper, then stir to combine. 
Season tilapia
4
  • Meanwhile, pat tilapia dry with paper towels, then cut each fillet in half crosswise.
  • Season with Cajun Spice Blend. 
Cook tilapia
5
  • Heat a large non-stick pan over medium-high.
  • When hot, add 1/2 tbsp (1 tbsp) oil, then tilapia. Cook for 3-4 min per side, until spice blend darkens and tilapia is opaque and cooked through.** 
Finish and serve
6
  • Fluff rice with a fork. Stir in 1 tbsp (2 tbsp) butter and remaining lime zest. 
  • Divide rice and beans between plates.
  • Top with tilapia, pineapple salsa and lime mayo.
  • Squeeze a lime wedge over top, if you like. 

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