avec salsa à l'ananas et riz aux haricots noirs
Un souper rapide rehaussé de saveurs cajun amusantes avec le tilapia noirci! La cuisson à feu élevé du poisson tendre permet d'obtenir une croûte brune et savoureuse en un rien de temps.
Allergens
Utensils
Tags
Tilapia
300 g
Riz basmati
0.75 cup
Haricots noirs
1 unit(s)
Ananas
95 g
Oignons verts
2 unit(s)
Cajun Spice Blend
1 tbsp
Lime
1 unit(s)
Tomato
1 unit(s)
Bouillon de légumes en poudre
1 tbsp
Beurre non salé
1 tbsp
Huile
1 tbsp
Sucre
0.25 tsp
Sel
0.06 tsp
Poivre
0.06 tsp
- Using a strainer, drain and rinse black beans.
- Once boiling, add rice, black beans and vegetable stock powder, then reduce heat to low. Cover and cook until rice is tender and liquid is absorbed, 14-16 min.
- Remove from heat. Set aside, still covered.
- Meanwhile, thinly slice green onions.
- Zest, then juice half the lime. Cut remaining lime into wedges.
- Cut pineapple into 1/2-inch pieces.
- Cut tomato into 1/2-inch pieces.
- Add pineapple, tomatoes, lime juice, half the green onions, 1/4 tsp (1/2 tsp) sugar and 1/2 tbsp (1 tbsp) oil to a medium bowl.
- Season with salt and pepper, then stir to combine.
- 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, lime zest and remaining green onions.
- Divide rice and beans between plates.
- Top with tilapia and salsa.
- Squeeze a lime wedge over top, if desired.
800
kcal
Calories
17
g
Fat
6
g
Saturated Fat
114
g
Carbohydrate
8
g
Sugar
16
g
Dietary Fiber
53
g
Protein
90
mg
Cholesterol
1330
mg
Sodium
0.3
g
Trans Fat
1100
mg
Potassium
200
mg
Calcium
7.5
mg
Iron
avec salade de mangues et concombres et lime grillée
