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'Blackened' Double Tilapia
20-MIN MEAL
Spicy
High Protein
Quick
'Blackened' Double Tilapia

with Pineapple Salsa, Black Beans and Rice

7 min
Difficulty: 2/3
Cajun

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. 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).

Allergens

Soy
Mustard
Wheat
Milk
Sulphites
Crustaceans
Egg
May contain traces of allergens
Tilapia
Peanuts
Sesame
Tree nuts
Fish
Gluten

Utensils

Measuring Spoons
Strainer
Zester
Small Bowl
Large Non-Stick Pan
Medium Pot
Measuring Cups
Medium Bowl

Tags

Spicy
High Protein
Quick
Ready-in-20
Ingredients
Tilapia

Tilapia

600 g

Basmati Rice

Basmati Rice

0.75 cup

Black Beans

Black Beans

1 unit(s)

Diced Pineapple Cup

Diced Pineapple Cup

1 unit(s)

Green Onion

Green Onion

2 unit(s)

Cajun Spice Blend

Cajun Spice Blend

5 g

Lime

Lime

1 unit(s)

Tomato

Tomato

1 unit(s)

Vegetable Stock Powder

Vegetable Stock Powder

7.5 g

Mayonnaise

Mayonnaise

4 tbsp

Butter

Butter

1 tbsp

Oil

Oil

2 tbsp

Salt

Salt

0.19 tsp

Pepper

Pepper

0.13 tsp

Preparation
1
Cook rice

  • 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.

2
Prep

  • Meanwhile, thinly slice green onions.
  • Zest, then juice half the lime. Cut remaining lime into wedges. 
  • Over a small bowl, drain pineapple, reserving 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. 

3
Cook beans

  • 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. 

4
Season tilapia

  • Meanwhile, pat tilapia dry with paper towels, then cut each fillet in half crosswise.
  • Season with Cajun Spice Blend. 

5
Cook tilapia

  • 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.** 

6
Finish and serve

  • 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. 

7

If you've opted for double tilapia, prep and cook in the same way the recipe instructs you to prep and cook the regular portion of tilapia.

Nutrition per serving

1210

kcal

Calories

49

g

Fat

11

g

Saturated Fat

117

g

Carbohydrate

11

g

Sugar

16

g

Dietary Fiber

83

g

Protein

190

mg

Cholesterol

1700

mg

Sodium

0.4

g

Trans Fat

1550

mg

Potassium

175

mg

Calcium

6.5

mg

Iron

'Blackened' Tilapia
20-MIN MEAL

with Pineapple Salsa and Black Bean Rice

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Spicy
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New
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