'Blackened' Tilapia
with Pineapple Salsa, Black Beans and 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.
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).
The quantities provided above are averages only.
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
300 g
Tilapia
(Contains: 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
(May contain traces of: Milk, Mustard, Tree nuts, Peanuts, Sesame, Soy, Sulphites, Wheat)
1 unit(s)
Lime
1 unit(s)
Tomato
7.5 g
Vegetable Stock Powder
(Contains: Soy, Sulphites May contain traces of: Milk, Mustard, Tree nuts, Peanuts, Sesame, Wheat)
4 tbsp
Mayonnaise
(Contains: Egg, Mustard May contain traces of: Milk, Mustard, Sesame, Soy, Sulphites, Wheat, Crustaceans, Fish, Gluten)
Not included in your delivery
1 tbsp
Butter*
(Contains: Milk)
2 tbsp
Oil*
0.19 tsp
Salt*
0.13 tsp
Pepper*
Nutrition Values
Utensils
Cooking Steps
- 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.
- 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.
- 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.
- Meanwhile, pat tilapia dry with paper towels, then cut each fillet in half crosswise.
- Season with Cajun Spice Blend.
- 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.**
- 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.
