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Tilapia with Black Bean Salsa and Quinoa

05 May

Whip this healthy, tasty dish up in 15 minutes or less

This recipe features pan fried tilapia and a black bean “salsa” over a bed of quinoa. If you aren’t familiar with quinoa, it cooks just like rice and is considered a “super food” in that it is a complete protein all by itself. I buy mine in bulk at Sprouts. This would be equally as good over brown rice if you don’t have/don’t want to try quinoa.

Ingredients:

1 cup uncooked quinoa
4 tilapia filets
3 tbls olive oil, divided
Chili powder
1/2 cup chopped red onion
1 zucchini, diced
1 15 oz can black beans, drained and rinsed
1 15 oz can petit diced tomatoes (draining/rinsing optional)
2 tbls cilantro
2 tbls lime juice

Directions:

Quinoa has a bitter coating and needs a cook rinsing to clean it. Place dried quinoa in a mesh colandar and rinse liberally with cool running water. Add two cups water to a sauce pan and bring to a boil. Add quinoa, cover and cook for about 15 to 20 minutes. Allow to sit for 5 minutes and fluff. If you have a rice cooker, you can use it to cook the quinoa too.

While the quinoa is cooking, heat 2 tablespoons olive oil in a large skillet. Add the tilapia filets and sprinkle with chili powder, salt and pepper to taste. Cook 2-3 minutes on one side, flip the fish over and cook another 2 to 3 minutes or until the fish flakes easily with a fork. Transfer the fish to a plate and keep warm.

Add the remaining tablespoon olive oil to the pan. Add the red onion and saute for about a minute or until it starts to soften. Add the zucchini and cilantro. Saute for 2 to 3 minutes. Add the lime juice, beans and tomatoes and saute until warm.

Divide the quinoa onto four plates. Place one fish filet on top. Spoon the salsa evenly over all four dishes.

Serves four

Nutritional information – values per serving are approximate:

Calories 467.4 Total Fat 16.1g Cholesterol 45.7mg Sodium 214.7mg Potassium 329.3mg Total Carbohydrate 49.4g  Protein 33.9g

Inspiration:  http://www.myrecipes.com/recipe/tilapia-with-quinoa–black-beans-10000001865442

Photo credit: Vickie Kennedy

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