Tilapia with Black Beans and Corn
Pan-fried tilapia fillets topped with a spicy black bean and corn salsa.
Recipe from RO*TEL
1 15 ounce can Rosarita® Premium Whole Black Beans, drained, rinsed
1 10 ounce can 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
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 degrees F).
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.
Per Serving: cal. (kcal) 275, Fat, total (g) 10, chol. (mg) 45, sat. fat (g) 2, carb. (g) 21, fiber (g) 6, pro. (g) 26, vit. A (IU) 340, vit. C (mg) 5, sodium (mg) 592, calcium (mg) 50, Percent Daily Values are based on a 2,000 calorie diet
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