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On Sale:   | 
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15
PREP TIME
20
TOTAL TIME
6
INGREDIENTS
5 of 5 (2 ratings)

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Ingredients

  • 1/2 cup (1/2 of 15-oz can) drained, rinsed Rosarita® Premium Whole Black Beans
  • 1/2 cup (1/2 of 10-oz can) drained Ro*Tel® Original Diced Tomatoes & Green Chilies
  • 1/2 cup frozen whole kernel corn
  • 2-1/2 tablespoons sliced green onions
  • 1 tablespoon Pure Wesson® Vegetable Oil
  • 1-1/2 teaspoons cider vinegar
  • PAM® Original No-Stick Cooking Spray
  • 2 tilapia fillets, thawed if frozen (4 fillets = 1 lb)
  • 1/8 teaspoon salt

Nutrition Information*

Serving Size 2 servings (1 topped fillet each)
Calories 274

View complete nutrition information

Directions

  1. Stir together first 6 ingredients to make black bean-corn mixture; set aside.
  2. Spray medium nonstick skillet with cooking spray; heat over medium-high heat. Sprinkle fillets with salt, place in skillet and cook 3 minutes. Turn fillets over; cook 2 to 3 minutes more or until fish flakes easily with fork (145°F).
  3. Place fillets on plates and top each with about 3/4 cup black bean-corn mixture.

Cook's Tips

To thaw fish more quickly, place wrapped fish in container of cold tap water and change water every 20 to 30 minutes. Individually wrapped fillets will thaw more quickly than pieces frozen together.

Nutrition Information close
Amount per Serving
Calories 274  
  % Daily Value*
Total fat 10 g 16%
Saturated fat 2 g 10%
Cholesterol 45 mg 15%
Sodium 578 mg 24%
Carbohydrate 21 g 7%
Dietary fiber 5 g 22%
Sugars 3 g  
Protein 26 g  
Vitamin A   7%
Vitamin C   9%
Calcium   5%
Iron   11%
* Percent Daily Values are based on a 2,000 calorie diet.
About our Nutrition Information
2 reviews you can use for Tilapia with Black Beans and Corn for Two
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User Rating: 5 stars

Par excellent!!! Especially since it's a new year and trying to eat healthy plus lose weight, this works! My hubby is a traditional eater and he even enjoyed it! Wondering what else I could use the mixture on?

Posted by: Dmissyj | on 01/03/2014
User Rating: 5 stars

Par excellent!!! With the new year here, trying to eat healthy and lose weight, this was GREAT! My hubby is a traditional eater but he did enjoy this! Just wondering what else I could use this mixture on?

Posted by: Dmissyj | on 01/03/2014
 

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