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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

Black Beans

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

Natalie Monson

I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.

Learn More about Natalie

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