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Cornmeal-Crusted Tilapia With Black Beans and Salsa Recipe

Cornmeal-Crusted Tilapia With Black Beans and Salsa Recipe

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Cornmeal-Crusted Tilapia With Black Beans and Salsa

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Ingredients:

Serving

1/2 cup salsa
1 lb tilapia fillet (four 4-oz. fillets)
1/3 cup cornmeal (yellow )
2 tsp paprika
salt and pepper
1 tbsp olive oil
1 tsp olive oil
3 garlic cloves, minced
1/2 tsp red pepper flakes
2 (15 oz) cans black beans, drained and rinsed
1 cup water

Directions:

Prepare black beans: Heat olive oil in medium saucepan over medium-high heat. Add minced garlic and red pepper flakes; cook until fragrant (about 1 minute).
Add two cans of drained and rinsed black beans and one cup water.
Bring to a simmer; cook, covered, stirring occasionally, for about 15 inutes. (If you want a thinner consistency, add more water to taste). Season with coarse salt to taste, and garnish with chopped cilantro.
Prepare tilapia: In a shallow dish, combine cornmeal and paprika; add salt and pepper to taste.
Dredge each tilapia fillet in cornmeal mixture, patting it carefully on to cover completely.
In large nonstick skillet, heat oil over medium-high heat. Cook as many fillets as you can (without crowding) until golden and firm (about 2-4 minutes per side).
Transfer to plate and keep warm.
Serve tilapia with black beans and salsa.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	250.64 Kcal (1049 kJ)
Calories from fat	68.48 Kcal
		% Daily Value*
Total Fat	7.61g	12%
Cholesterol	56.69mg	19%
Sodium	294.68mg	12%
Potassium	710.18mg	15%
Total Carbs	20.2g	7%
Sugars	1.84g	7%
Dietary Fiber	4.08g	16%
Protein	27.55g	55%
Vitamin C	1.9mg	3%
Iron	2.4mg	14%
Calcium	51.8mg	5%

Amount Per 100 g
Calories	105.41 Kcal (441 kJ)
Calories from fat	28.8 Kcal
		% Daily Value*
Total Fat	3.2g	12%
Cholesterol	23.84mg	19%
Sodium	123.93mg	12%
Potassium	298.67mg	15%
Total Carbs	8.5g	7%
Sugars	0.77g	7%
Dietary Fiber	1.71g	16%
Protein	11.59g	55%
Vitamin C	0.8mg	3%
Iron	1mg	14%
Calcium	21.8mg	5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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