Spice-Rubbed Tilapia With Tomatillo, Black Bean and Mango Salad

Jun 03, 2023June 3, 20230 2
Spice-Rubbed Tilapia With Tomatillo, Black Bean and Mango Salad - A delicious and healthy seafood recipe
in Seafood

Prep

20 min

Cook

15 min

Ready In

35 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 can black beans , drained and rinsed
1/2 lb tomatillo , rinsed and diced small ( papery covering discarded )
1 ripe medium mango , peeled , pitted and diced small
1/2 cup red onion , diced
1/3 cup fresh lime juice
1/3 cup vegetable oil
2 tablespoons vegetable oil
1/4 cup fresh cilantro , chopped
fresh ground black pepper
1 1/2 teaspoons chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano
kosher salt
4 tilapia fillets ( skinless - 4 oz . each )

Nutrision Information

Servings Per Recipe
4
Calories
420
Sugar
20g
Fat
24g
Spice-Rubbed Tilapia With Tomatillo, Black Bean and Mango Salad is a healthy and delicious seafood recipe that is perfect for a summer meal. The combination of the spice-rubbed tilapia and the tomatillo, black bean, and mango salad is a perfect balance of flavor and textures. Tilapia is an easy-to-cook, white fish that is available in most grocery stores. It pairs perfectly with the fresh mango and tomatillos for a tangy and sweet flavor. The black beans used in this recipe are an excellent source of fiber and iron, making this recipe a healthy and nutritious meal option.

Instructions

1.Preheat oven to 200 degrees C.
2.In a medium bowl, combine the black beans, tomatillos, mango, red onion, lime juice, 1/3 cup vegetable oil and cilantro.
3.Season with salt and pepper and set aside.
4.In a small bowl, combine the chili powder, cumin, oregano, 2 tablespoons vegetable oil, 1/2 teaspoon salt and 1/4 teaspoon pepper.
5.Sprinkle the spice mix evenly over both sides of the tilapia fillets.
6.Heat a large heavy oven-proof frying pan over medium-high heat.
7.Add the tilapia fillets to the pan and cook until browned and crisp, about 3 minutes per side.
8.Transfer the pan to the oven and bake the tilapia for 5 minutes or until fully cooked through.
9.Serve tilapia with the tomatillo, black bean and mango salad.

PROS

This recipe is rich in fiber, protein, vitamins, and minerals.

Tilapia is a good source of lean protein and omega-3 fatty acids.

Black beans are high in fiber and iron, supporting digestive health and promoting healthy blood pressure levels.

Tomatillos contain vitamin C, antioxidants, and fiber.

Mangoes are a good source of vitamin C, vitamin A, and dietary fiber.

CONS

Tilapia can contain low levels of mercury and may not be sustainable, make sure to choose a reputable source.

This recipe contains a fair amount of oil.

HEALTH & BENEFITS

This recipe is a healthy balanced meal that is perfect for weight loss and supports overall good health. The ingredients used in this recipe are packed with nutrients, antioxidants and anti-inflammatory properties which promote a multitude of health benefits. Vitamins A and C in mango and tomatillo help boost immunity, while black beans help reduce blood sugar levels. Tilapia is a good source of lean protein and omega-3 fatty acids that promote heart health and brain function.

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