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. 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) • Green onion • Vegetable stock powder (salt, sugars (dextrose, corn syrup solids, sugar), dehydrated vegetables(sulfite) (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) • Cajun spice blend (paprika powder, salt, garlic powder, cayenne pepper, black pepper, spices, herbs, oleoresin paprika, canola oil, silicon dioxide) (sulphites).
Allergens
Utensils
Tags
Tilapia
300 g
Basmati Rice
0.75 cup
Black Beans
1 unit(s)
Diced Pineapple Cup
1 unit(s)
Green Onion
2 unit(s)
Cajun Spice Blend
1 tbsp
Lime
1 unit(s)
Tomato
1 unit(s)
Vegetable Stock Powder
1 tbsp
Mayonnaise
4 tbsp
Unsalted Butter
1 tbsp
Oil
2 tbsp
Salt
0.125 tsp
Pepper
0.06 tsp
- Once boiling, stir rice into boiling water, then reduce heat to low. Cover and cook until rice is tender and liquid is absorbed, 12-14 min.
- Remove from heat. Set aside, still covered.
- Meanwhile, thinly slice green onions.
- Zest, then juice half the lime. Cut remaining lime into wedges.
- Drain pineapple over a small bowl, reserving juice.
- Cut tomato into 1/2-inch pieces.
- Combine mayo and half the lime zest in another small bowl. Set aside.
- 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 to a medium bowl.
- Season with salt and pepper, then stir to combine.
- Heat another medium pot over medium heat.
- 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, stirring occasionally, until liquid thickens slightly, 3-4 min.
- Remove from heat, then add remaining lime juice. Season with pepper to taste, 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 heat.
- When hot, add 1/2 tbsp (1 tbsp) oil, then tilapia. Cook until spice blend darkens and tilapia is opaque and cooked through, 3-4 min per side.**
- 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 desired.
1070
kcal
Calories
46
g
Fat
10
g
Saturated Fat
117
g
Carbohydrate
11
g
Sugar
16
g
Dietary Fiber
53
g
Protein
115
mg
Cholesterol
1590
mg
Sodium
0.4
g
Trans Fat
1100
mg
Potassium
150
mg
Calcium
6
mg
Iron
with Beyond Meat®, Zucchini and Carrots
