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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 |
Directions
- Stir together first 6 ingredients to make black bean-corn mixture; set aside.
- 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).
- 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 | 596 mg | 25% |
| Carbohydrate | 21 g | 7% |
| Dietary fiber | 5 g | 22% |
| Sugars | 3 g | 0% |
| Protein | 26 g | 51% |
| 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
About our Nutrition Information
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