Tilapia with Black Beans and Corn
15Prep Time Minutes
20Total Time Minutes
6Number of Ingredients
1 can (15 oz each) Rosarita® Premium Whole Black Beans, drained, rinsed
1 can (10 oz each) Ro*Tel® Original Diced Tomatoes & Green Chilies, drained
1 cup frozen whole kernel corn
1/3 cup sliced green onions
2 tablespoons Pure Wesson® Vegetable Oil
1 tablespoon cider vinegar
PAM® Original No-Stick Cooking Spray
4 tilapia fillets, thawed if frozen (4 fillets = 1 lb)
1/4 teaspoon salt
|% Daily Value|
|Total Fat||10 g||15%|
|Saturated Fat||2 g||9%|
|Dietary Fiber||6 g||22%|
|Vitamin C||6 mg||9%|
|Vitamin A||334 iu||7%|
Stir together first 6 ingredients to make black bean-corn mixture; set aside.
Spray 10-inch 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.
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.