This satisfying spiced medley of black beans, peppers and flaked tilapia comes together in minutes and is a yummy way to introduce more fish into your family's diet. Wrapped up in warm tortillas, it's a dinner even picky eaters will love. Cost: 3.65/serving
- Portion size 4 servings
- Credits : Canadian Living Magazine: February 2014
- 1/2 teaspoon each smoked paprika and chili powder
- 1/4 teaspoon ground cumin
- pinch each salt and pepper
- 300 g tilapia fillets
- 4 teaspoons canola oil
- 1 onion thinly sliced
- 1 sweet red pepper thinly sliced
- 1 cup rinsed, drained, canned black bean
- 1/2 cup frozen corn kernels
- 2 teaspoons lime juice
- 8 soft flour tortillas (6 inches/ 15 cm), warmed
- 1/3 cup chopped fresh cilantro
- 1/3 cup sour cream
MethodMix together paprika, chili powder, cumin, salt and pepper; rub all over fish.
In nonstick skillet, heat half of the oil over medium heat; cook fish, turning once, until it flakes easily when tested, 8 to 10 minutes. Let cool enough to handle; break into bite-size pieces.
Meanwhile, add remaining oil to pan; cook onion and red pepper over medium heat, stirring occasionally, until onion is softened and golden, about 8 minutes.
Stir in beans and corn; cook, stirring often, until corn is heated through, about 3 minutes. Stir in fish and lime juice. Scrape into serving dish; serve with tortillas, cilantro and sour cream.
Change it up - Shrimp and Red Pepper Fajitas: Replace tilapia fillets with 300 g frozen raw large shrimp. Thaw, peel and devein shrimp; add to skillet along with corn. Cook until shrimp are pink and opaque, about 6 minutes.
Nutritional facts per serving: about
- Fibre 6 g
- Sodium 650 mg
- Sugars 4 g
- Protein 25 g
- Calories 395.0
- Total fat 13 g
- Cholesterol 44 mg
- Saturated fat 3 g
- Total carbohydrate 47 g
- Iron 24.0
- Folate 55.0
- Calcium 6.0
- Vitamin A 14.0
- Vitamin C 88.0