Tilapia with Black Beans and Corn Tell a Friend

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tilapia with black beans and corn

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Number of Servings:

Only quantities of ingredients are changed; recipe Directions below will not reflect those changes.

Ingredients:

  • 1 cans - (15 oz each) black beans
  • 1 cans - (10 oz each) Ro-Tel diced tomatoes and green chilies
  • 1 cups - frozen whole kernel corn
  • 1/3 cups - sliced green onions
  • 2 tablespoons - olive oil
  • 1 tablespoons - cider vinegar
  • 4 - tilapia fillets
  • 1/4 - teaspoon salt
  • Directions:

    Stir together first 6 ingredients to make black bean-corn mixture; set aside.

    Spray 10-inch nonstick skillet with cooking spray; heat over medium-high heat. Sprinkle fillets with salt, place in skillet and cook 3 minutes. Turn fillets over; cook 2 to 3 minutes more or until fish flakes easily with fork (145°F).

    Place fillets on plates and top each with about 3/4 cup black bean-corn mixture.

    Tip for Thawing Fish:
    To thaw fish more quickly, place wrapped fish in container of cold tap water and change water every 20 to 30 minutes. Individually wrapped fillets will thaw more quickly than pieces frozen together.

    Brief Description

    Saute tilapia fillets and top with black bean and corn mixture.

    Main Ingredient:

    tilapia

    Category:  Fish or seafood

    Cuisine:  American

    Prep Time: 10 min
    Cook Time: 8 min

    Notes

    Per serving: Calories - 275; Total fat - 10g; Sat. fat - 2g; Cholesterol - 45mg; Sodium - 575mg; Carbs - 21g; Dietary fiber - 6g; Sugars - 3g; Protein - 26g

    Source

    http://www.readyseteat.com/recipes-Tilapia-with-Black-Beans-and-Corn-5216.html

    Posted By:

    mcarradmin

    Posted On:

    August 8, 2018

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