Tilapia and Black Bean Bowls
This dish of pan-seared fish over black beans can be made with any lean white fish, including tilapia, snapper, or flounder.
Bring out the spoons! Pan-seared tender fillets of tilapia are served on a brothy bed of black beans, fresh tomatoes, and green chilies, then topped with avocado and a generous squeeze of lime. Be sure to serve this in shallow soup bowls to contain the flavorful juices!
Ingredients
Serves 4
- 14 (4- to 6-ounce) tilapia fillets or other lean white fish, such as snapper or flounder, rinsed and patted dry
- Salt and freshly ground black pepper
- 1 (15-ounce) can black beans, rinsed and drained
- 1 cup chopped fresh tomatoes
- 1/4 cup water
- 1 (4-ounce) can chopped mild green chilies
- 1 lime, cut in half
- 1 avocado, pitted and chopped
Cook’s Note: For a spicier dish, use hot green chilies.
Instructions
1. Heat a large nonstick skillet over medium heat. Coat both sides of the fish fillets with cooking spray and season with pepper. Cook 3 minutes on each side or until it flakes easily with a fork.
2. Meanwhile, combine the beans, tomatoes, and water in a medium saucepan and bring to a boil. Reduce heat, cover, and cook 2 to 3 minutes or until heated through. Stir in the chilies and season with salt and pepper.
3. Divide the bean mixture evenly between four shallow soup bowls. Top with the fish, squeeze the juice of half a lime over all, and top with avocado. Season with salt and pepper. Cut remaining lime half into four wedges and serve alongside.
Per serving
Calories: 270
Fat: 8 g
Saturated fat: 1.5 g
Cholesterol: 50 mg
Sodium: 240 mg
Carbohydrate: 22 g
Dietary fiber: 9 g
Sugars: 4 g
Protein: 29 g
- Excerpted from
Quick & Healthy: 50 Simple, Delicious Recipes for Every Day
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