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Southern Tilapia with Rice and Beans ~ Serves 4
Ready in under 30 minutes
Pan-fried tilapia is served over Spanish rice mixed with black beans, and tomatoes.
Ingredients
4 tilapia fillets, about 4 ounces each
2 tablespoons all-purpose flour
1/4 teaspoon salt, divided
1/8 teaspoon black pepper
6 teaspoons butter, divided
8.8 ounce package ready-to-serve Spanish rice
14.5 ounce can diced tomatoes with chilies or chipotle chilies
15 ounce can black beans, rinsed and drained
1/4 teaspoon crushed dried oregano
1 green onion, trimmed and finely chopped
Directions
Rinse tilapia and pat dry. Combine flour, half the salt, and pepper in gallon-sized resealable food storage bag. Add tilapia and shake to coat.
Melt 4 teaspoons of the butter in large skillet. Add tilapia; cook over medium-high heat 2 minutes per side or until golden brown and flesh flakes easily. Remove tilapia from skillet and keep warm. Add remaining 2 teaspoons butter to skillet. Add rice and separate grains with a fork.
Stir in tomatoes, black beans, oregano and remaining salt. Reduce heat to low and simmer 5 minutes, stirring frequently. Sprinkle with onion. Place tilapia fillets on top of rice mixture in skillet. Serve directly from skillet.
Nutrition ~ 500 calories, 9 grams fat, 70 grams carbohydrates, 36 grams protein per serving.
Ready in under 30 minutes
Pan-fried tilapia is served over Spanish rice mixed with black beans, and tomatoes.
Ingredients
4 tilapia fillets, about 4 ounces each
2 tablespoons all-purpose flour
1/4 teaspoon salt, divided
1/8 teaspoon black pepper
6 teaspoons butter, divided
8.8 ounce package ready-to-serve Spanish rice
14.5 ounce can diced tomatoes with chilies or chipotle chilies
15 ounce can black beans, rinsed and drained
1/4 teaspoon crushed dried oregano
1 green onion, trimmed and finely chopped
Directions
Rinse tilapia and pat dry. Combine flour, half the salt, and pepper in gallon-sized resealable food storage bag. Add tilapia and shake to coat.
Melt 4 teaspoons of the butter in large skillet. Add tilapia; cook over medium-high heat 2 minutes per side or until golden brown and flesh flakes easily. Remove tilapia from skillet and keep warm. Add remaining 2 teaspoons butter to skillet. Add rice and separate grains with a fork.
Stir in tomatoes, black beans, oregano and remaining salt. Reduce heat to low and simmer 5 minutes, stirring frequently. Sprinkle with onion. Place tilapia fillets on top of rice mixture in skillet. Serve directly from skillet.
Nutrition ~ 500 calories, 9 grams fat, 70 grams carbohydrates, 36 grams protein per serving.
