'Blackened' Tilapia
with Pineapple Salsa and Black Bean Rice
Quick supper gets a zing of fun Cajun flavours with 'blackened' Tilapia! Cooking tender fish at a high heat gives a dark and flavourful crust in no time.
Tags:
Spicy
•Quick
•New
Allergens:
Tilapia
•Sulphites
•Soy
•Milk
Produced in a facility that processes milk, sesame, eggs, fish, shellfish, crustaceans, mustard, tree nuts, peanuts, wheat, soybean and sulphites.
Preparation Time20 minutes
Cooking Time7 minutes
DifficultyMedium
Ingredients
serving amount
300 g
Tilapia
(Contains Tilapia)
¾ cup
Basmati Rice
1 unit(s)
Black Beans
95 g
Pineapple
2 unit(s)
Green Onion
1 tbsp
Cajun Spice Blend
(Contains Sulphites May contain Mustard, Peanuts, Sesame, Soy, Tree nuts, Wheat, Milk)
1 unit(s)
Lime
1 unit(s)
Tomato
1 tbsp
Vegetable Stock Powder
(Contains Soy, Sulphites May contain Fish, Milk, Mustard, Sesame, Wheat, Egg)
Not included in your delivery
1 tbsp
Unsalted Butter*
(Contains Milk)
1 tbsp
Oil*
¼ tsp
Sugar*
0.06 tsp
Salt*
0.06 tsp
Pepper*
Nutrition Values
Calories800 kcal
Fat17 g
Saturated Fat6 g
Carbohydrate114 g
Sugar8 g
Dietary Fiber16 g
Protein53 g
Cholesterol90 mg
Sodium1330 mg
Trans Fat0.3 g
Potassium1050 mg
Calcium200 mg
Iron8 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.
Utensils
•Strainer
•Medium Pot
•Measuring Cups
•Medium Bowl
•Measuring Spoons
•Large Non-Stick Pan
Instructions
1
- Using a strainer, drain and rinse black beans.
- Once boiling, add rice, black beans and vegetable stock powder, then reduce heat to low. Cover and cook until rice is tender and liquid is absorbed, 14-16 min.
- Remove from heat. Set aside, still covered.
2
- Meanwhile, thinly slice green onions.
- Zest, then juice half the lime. Cut remaining lime into wedges.
- Cut pineapple into 1/2-inch pieces.
- Cut tomato into 1/2-inch pieces.
3
- Add pineapple, tomatoes, lime juice, half the green onions, 1/4 tsp (1/2 tsp) sugar and 1/2 tbsp (1 tbsp) oil to a medium bowl.
- Season with salt and pepper, then stir to combine.
4
- Pat tilapia dry with paper towels, then cut each fillet in half crosswise.
- Season with Cajun Spice Blend.
5
- Heat a large non-stick pan over medium-high heat.
- When hot, add 1/2 tbsp (1 tbsp) oil, then tilapia. Cook until spice blend darkens and tilapia is opaque and cooked through, 3-4 min per side.**
6
- Fluff rice with a fork. Stir in 1 tbsp (2 tbsp) butter, lime zest and remaining green onions.
- Divide rice and beans between plates.
- Top with tilapia and salsa.
- Squeeze a lime wedge over top, if desired.