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Tex-Mex Tilapia Bowl

 
One serving costs about $4.3 One serving costs about $4.3

$4.30 per serving

5 people like this recipe

5 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 healthy,pescetarian,pescatarian lunch,main course,main dish,dinner
spoonacular Score:94%

Spoonacular Score: 94%

 

Tex-Mex Tilapia Bowl might be just the main course you are searching for. For $4.3 per serving, this recipe covers 40% of your daily requirements of vitamins and minerals. This recipe makes 4 servings with 783 calories, 55g of protein, and 11g of fat each. This recipe from Foodista has 5 fans. It is a good option if you're following a pescatarian diet. Head to the store and pick up mexican rice, vegetable oil, cotija cheese, and a few other things to make it today. To use up the vegetable oil you could follow this main course with the Blueberry Coffee Cake #SundaySupper as a dessert. From preparation to the plate, this recipe takes around 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 94%. This score is amazing. Try Tex-Mex Burgers, Tex-Mex Chopped Chicken Salad, and Creamy Tex-Mex Pasta Salad for similar recipes.

Pinot Grigio, Gruener Veltliner, and Pinot Noir are great choices for Tilapia. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. One wine you could try is Holm Oak Tasmania Pinot Gris. It has 4 out of 5 stars and a bottle costs about 21 dollars.

Holm Oak Tasmania Pinot Gris

This wine has beautiful lifted pear and jasmine characters on the nose with some hints of creamy, leesy characters underneath. Whilst the powerful palate is packed with flavor, it also has added complexity and weight as a result of the wild barrel ferment. The wine finishes with lovely crisp natural acidity.

» Get this wine on Wine.com

Ingredients

Servings:
2 Tbsps
2 Tbsps cilantro leaves
cilantro leaves
14 oz
14 oz cooked black beans
cooked black beans
4 Tbsps
4 Tbsps cotija cheese
cotija cheese
1 tsp
1 tsp cumin
cumin
0.33 cups
0.33 cups flour
flour
0.5 cups
0.5 cups green bell pepper
green bell pepper
0.5 cups
0.5 cups onion
onion
0.5 cups
0.5 cups yellow red orange bell pepper
yellow red orange bell pepper
2 cups
2 cups rice
rice
4 cups
4 cups salsa
salsa
some
some salt and pepper
salt and pepper
0.25 Tbsps
0.25 Tbsps taco seasoning
taco seasoning
4 fillet
4 fillet tilapia
tilapia
0.25 Tbsps
0.25 Tbsps vegetable oil
vegetable oil
2 Tbsps cilantro leaves
2 Tbsps
cilantro leaves
14 oz cooked black beans
14 oz
cooked black beans
4 Tbsps cotija cheese
4 Tbsps
cotija cheese
1 tsp cumin
1 tsp
cumin
0.33 cups flour
0.33 cups
flour
0.5 cups green bell pepper
0.5 cups
green bell pepper
0.5 cups onion
0.5 cups
onion
0.5 cups yellow red orange bell pepper
0.5 cups
yellow red orange bell pepper
2 cups rice
2 cups
rice
4 cups salsa
4 cups
salsa
some salt and pepper
some
salt and pepper
0.25 Tbsps taco seasoning
0.25 Tbsps
taco seasoning
4 fillet tilapia
4 fillet
tilapia
0.25 Tbsps vegetable oil
0.25 Tbsps
vegetable oil

Equipment

paper towels
paper towels
frying pan
frying pan
bowl
bowl
paper towels
paper towels
frying pan
frying pan
bowl
bowl


Instructions

  1. Rinse the tilapia pieces and pat dry with a paper towel. Combing the flour, salt, pepper, and taco seasoning in a pie plate or shallow dish. Lightly dredge the tilapia pieces through the flour, shaking off any excess back into the dish. Set aside.
  2. Heat 1 Tbsp. vegetable oil in a cast iron skillet over medium-high heat. Once hot, add the onion, bell peppers, and cumin to the pan and cook, stirring occasionally, until browned and tender crisp. Remove from the skillet and set aside.
  3. Add another 1 Tbsp. vegetable oil to the pan. Once hot, add the tilapia pieces in a single layer and cook 2-3 minutes per side, until browned and cooked through (no longer translucent in the center).
  4. Set out four bowls, and layer 1/4 of the ingredients in each bowl in the following order: Mexican rice, black beans, fajita veggies, tilapia, salsa, cotija cheese, and cilantro leaves.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $4.30
Ingredient
2 Tbsps cilantro leaves
14 ounces cooked black beans
4 Tbsps cotija cheese
1 teaspoon cumin
⅓ cups flour
½ cups green bell pepper
½ cups onion
½ cups yellow red orange bell pepper
2 cups rice
1 cup salsa
1 Tbsp taco seasoning
4 fillets tilapia
1 Tbsp vegetable oil
Price
$0.03
$0.61
$0.87
$0.13
$0.06
$0.23
$0.18
$0.66
$1.19
$1.02
$0.08
$12.07
$0.05
$17.18

Tips

Health Tips

  • You can easily swap half of the white flour in most recipes for whole wheat flour to add some fiber and protein. It does result in a heavier dough, so for cookies, cakes, etc., you might try swapping in whole wheat pastry flour.

  • Be conscious of your choice of cooking oils. Some studies have shown that vegetable oils like safflower oil, sunflower oil, and canola oil might actually contribute to heart disease. Olive oil is a good alternative for low temperature cooking, while coconut oil is a recent favorite for high temperature cooking. Do your research!

Cooking Tips

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • You can easily make your own taco seasoning at home. Typical ingredients include paprika, chili powder, cumin, oregano, garlic powder, onion powder, and of course salt and pepper.

Green Tips

  • Bell peppers are unfortunately on the "dirty dozen" list compiled by the Environmental Working Group (EWG). You might want to buy them organic when you can.

  • Beans freeze well, so don't throw out your leftovers!

Disclaimer

Nutritional Information

Quickview
783 Calories
54g Protein
11g Total Fat
114g Carbs
79% Health Score
Limit These
Calories
783
39%

Fat
11g
18%

  Saturated Fat
6g
42%

Carbohydrates
114g
38%

  Sugar
5g
6%

Cholesterol
100mg
33%

Sodium
992mg
43%

Get Enough Of These
Protein
54g
109%

Selenium
93µg
133%

Manganese
1mg
87%

Phosphorus
641mg
64%

Folate
237µg
59%

Vitamin B3
10mg
52%

Vitamin C
41mg
51%

Fiber
12g
50%

Vitamin B12
2µg
50%

Vitamin B6
0.81mg
40%

Magnesium
161mg
40%

Potassium
1290mg
37%

Vitamin B1
0.54mg
36%

Vitamin D
5µg
36%

Copper
0.63mg
32%

Iron
5mg
29%

Vitamin B2
0.46mg
27%

Vitamin B5
2mg
25%

Zinc
3mg
23%

Vitamin A
1124IU
22%

Calcium
187mg
19%

Vitamin E
2mg
14%

Vitamin K
9µg
9%

covered percent of daily need

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