Want healthy meals your kids will love?
Get our Meal Plan
Want healthy meals your kids will love?

Cornmeal Crusted Tilapia

No Comments
Jump to Recipe

Cornmeal Crusted Tilapia

No ratings yet
Print Pin Rate
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.
Tried this recipe?Mention @SuperHealthyKids or tag #SuperHealthyKids!

Nutrition

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

Leave a Comment:
Did you make this recipe? Leave a review!

Your email address will not be published. Required fields are marked *

Recipe Rating




0 Comments