• prep: 20 min
  • cook: 8 min
  • total: 28 min
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  • servings:
  • Summary

    Pan seared blackened tilapia with a delicious and simple pineapple cilantro salsa.

    Ingredients

    • 3 tablespoons finely diced jalapeno, (separated (~1 large jalapeno))
    • 1 medium red onion, separated (dice one half to get 1/2 cup and then thinly slice the other half to get 3/4 cup)
    • 1 bunch cilantro, (separated)
    • 3 juicy limes, (separated)
    • 1 cup uncooked basmati rice + water to cook in
    • 2 and 1/2 tablespoons olive oil, (separated)
    • 2 tablespoons finely diced jalapeno
    • 1 teaspoon minced garlic
    • 1 can (15 ounces) black beans, (drained and rinsed)
    • Fine sea salt and freshly cracked pepper
    • 3 cups (~18 ounces) diced pineapple
    • 1 pound (~3 fillets) tilapia
    • Cuban inspired mojo seasoning (I use Simple Truth Organic)

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 722 % Daily Value *
    • Total Fat: 20 g 31.22%
    • Saturated Fat: 4 g 18.54%
    • Trans Fat: 0 g %
    • Cholesterol: 35 mg 11.71%
    • Sodium: 612 mg 25.51%
    • Calcium: 102 mg 10.21%
    • Potassium: 321 mg 9.16%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 13.74%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 108 g %
    • Dietary Fiber: 9 g 35.12%
    • Sugar: 30 g
    • Protein: 26 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 2.27%
    • Vitamin C 71.95%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat3
    • Exchange - Fruit2
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch5
    • Exchange - Vegetables1
    • Exchange - Lean Meat2
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total3 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit1 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total3 oz-eq

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