30 Mins Mexican Tilapia Fish Dinner

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 25 minutes

材料

4 tilapia fish fillets (whole or loins only)

2 cloves garlic minced

1 lime (juiced)

2 tablespoons Mexican chilli spice (hot or mild)

1/4 teaspoon salt

1 tablespoon olive oil

1 cup drained canned black beans

1/2 cup Restaurant style Mexican salsa

1/4 teaspoon salt

2 cups cooked lentils

1 batch restaurant style Mexican salsa

1 batch classic Mexican Guacamole

sour cream (optional)

grape tomatoes (optional)

sliced jalapeños (optional)

手順

Using a food processor, prepare the Restaurant style Mexican Salsa and the guacamole.

Toss the fish fillets with all ingredients except for the olive oil. Rub the spice, garlic and lime well into each fillet for utmost flavor.

Heat up a skillet over medium-high heat with the olive oil, and when hot, add the tilapia fish. Let the fish sear on one side for 6 mins, flip the fillets and let them cook for another 6-7 mins, and then flip them one last time. Turn off the heat, cover the pan and let the fish stay in the pan for 2-3 mins more (this ensures perfect done-ness).

In the meantime, prepare the bean mixture. Mash up the black beans roughly using a fork in a bowl, season them with salt, and toss them with the salsa mixture while gently mashing to your desired texture.

Assemble the plate by mounding some cooked grain, seed or lentils, top them with the bean mixture, and top that with more salsa. Place the fish fillet next to it and then surround it with some salsa, guacamole and your favorite condiments. Enjoy!

栄養

• カロリー: 499 kcal
• 脂肪総量: 16 g
• 飽和脂肪: 2 g
• コレステロール: 85 mg
• ナトリウム: 1073 mg
• 炭水化物総量: 43 g
• 食物繊維: 17 g
• 糖質総量: 6 g
• タンパク質: 49 g