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Cornmeal Crusted Tilapia

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Cornmeal Crusted Tilapia

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Course: Main Course
Cuisine: American
Keyword: black beans, cornmeal crust, dairy free, fish, gluten-free, Tilapia
Prep Time: 20 minutes
Cook Time: 25 minutes
Servings: 4 servings
Calories: 257kcal

Ingredients

  • 1/3 cup cornmeal, yellow
  • 2 teaspoon paprika
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper, ground
  • 1 tablespoon olive oil
  • 12 ounce white fish fillet

Black Beans

  • 1 teaspoon olive oil
  • 3 clove garlic
  • 1/4 teaspoon red pepper/chili flakes
  • 1 cup black beans, canned
  • 1/4 cup cilantro
  • 1/2 cup salsa

Serve With

  • 1 medium mango

Instructions

  • In a small dish, mix together cornmeal. paprika, salt and pepper. Dredge each piece of tilapia with mixture.
  • In large skillet, heat 1 tablespoon olive oil. Add tilapia, cook approximately 2-3 minutes per side, until brown and firm. Set aside covered, until ready to serve.
  • For the black beans: Heat olive oil in a saucepan over medium heat. Add minced garlic and pepper flakes (if using). Cook until fragrant, 1 minute.  Add beans and water.  Simmer covered for 15 minutes. Season with cilantro (salt and pepper if desired). Serve fish topped with a small amount of salsa and beans on the side with diced mango.
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Nutrition

Calories: 257kcal | Carbohydrates: 29g | Protein: 22g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 42mg | Sodium: 657mg | Fiber: 7g | Sugar: 9g

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