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Blackened Tilapia
- prep: 20 min
- cook: 8 min
- total: 28 min
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Pan seared blackened tilapia with a delicious and simple pineapple cilantro salsa.
Ingredients
- 3 tablespoons finely diced jalapeno, (separated (~1 large jalapeno))
- 1 medium red onion, separated (dice one half to get 1/2 cup and then thinly slice the other half to get 3/4 cup)
- 1 bunch cilantro, (separated)
- 3 juicy limes, (separated)
- 1 cup uncooked basmati rice + water to cook in
- 2 and 1/2 tablespoons olive oil, (separated)
- 2 tablespoons finely diced jalapeno
- 1 teaspoon minced garlic
- 1 can (15 ounces) black beans, (drained and rinsed)
- Fine sea salt and freshly cracked pepper
- 3 cups (~18 ounces) diced pineapple
- 1 pound (~3 fillets) tilapia
- Cuban inspired mojo seasoning (I use Simple Truth Organic)
Instructions
Click Here For Step-By-Step Instructions
Tags
Nutrition
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 722 % Daily Value *
- Total Fat: 20 g 31.22%
- Saturated Fat: 4 g 18.54%
- Trans Fat: 0 g %
- Cholesterol: 35 mg 11.71%
- Sodium: 612 mg 25.51%
- Calcium: 102 mg 10.21%
- Potassium: 321 mg 9.16%
- Magnesium: 0 mg 0%
- Iron: 2 mg 13.74%
- Zinc: 0 mg 0%
- Total Carbohydrate: 108 g %
- Dietary Fiber: 9 g 35.12%
- Sugar: 30 g
- Protein: 26 g
- Alcohol: 0 g
- Omega 3 Fatty Acid: 0 g
- Omega 6 Fatty Acid: 1 g
- Vitamin A 2.27%
- Vitamin C 71.95%
- Vitamin D 0%
- * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Diabetes Exchanges
- Exchange - Fat3
- Exchange - Fruit2
- Exchange - NonFat Milk0
- Exchange - Other Carbs0
- Exchange - Starch5
- Exchange - Vegetables1
- Exchange - Lean Meat2
- Exchange - Alcohol0
MyPlate Info
- MyPlate - Grain Total3 oz-eq
- MyPlate - Vegetable Total0 c
- MyPlate - Fruit1 c
- MyPlate - Dairy0 c
- MyPlate - Protein Total3 oz-eq
