avec salsa à l'ananas et riz aux haricots noirs
Ingrédients : Filet de Tilapia • Haricots noirs (haricots noirs, eau, sel, chlorure de calcium, acide citrique) • Riz basmati • Ananas en coupe (ananas, jus d'ananas, acide ascorbique, acide citrique) • Tomates Roma • Limes • Mayonnaise (huile de canola et/ou de soya, œuf entier liquide, jaune d'œuf surgelé, eau, sel, sucre, vinaigre, jus de citron concentré, extrait d'épices, moutarde, acide lactique, EDTA de calcium disodique) (moutarde, œuf) • Bouillon de légumes en poudre (sel, sucres (dextrose, extrait sec de sirop de maïs, sucre), légumes déshydratés (sulfite) (carotte, pomme de terre, oignon, poireau, poivrons rouges et verts, chou, céleri, tomate, ail), protéines végétales hydrolysées (maïs, soja) , fécule de pomme de terre, huile de palme, amidon de maïs, extrait de levure, huile de canola, extraits d'épices, herbe, extrait de curcuma, arôme naturel) (soya, sulfites) • Oignon vert • Mélange d’épices cajun (légumes déshydratés (ail, oignon), poudre de paprika, épices et herbes, amidon de maïs, poivre de Cayenne, huile de canola, oléorésine de paprika, dioxyde de silicium).
Allergens
Utensils
Tags
Tilapia
300 g
Riz basmati
0.75 cup
Haricots noirs
1 unit(s)
Coupe d'ananas en cubes
1 unit(s)
Oignons verts
2 unit(s)
Cajun Spice Blend
5 g
Lime
1 unit(s)
Tomato
1 unit(s)
Bouillon de légumes en poudre
7.5 g
Mayonnaise
4 tbsp
Beurre
1 tbsp
Huile
2 tbsp
Sel
0.19 tsp
Poivre
0.13 tsp
- 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.
- Meanwhile, thinly slice green onions.
- Zest, then juice half the lime. Cut remaining lime into wedges.
- Over a small bowl, drain pineapple, reserving pineapple 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.
- 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.
- 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.
- 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.**
- 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.
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
1620
mg
Sodium
0.4
g
Trans Fat
1100
mg
Potassium
150
mg
Calcium
6
mg
Iron
avec salade de chou sucrée et salade verte fraîche
