- 1 tablespoon olive oil
- 2 bell peppers, any color
- 1 jalapeno, diced (optional)
- 1 small red onion, diced
- 1/2 teaspoon cumin
- 1/2 teaspoon garlic powder
- 1 (14. oz.) can no salt added black or pinto beans, rinsed, drained
- 1 lb. (4-6) tilapia fillets
- 1/3 cup whole wheat flour
- 1 teaspoon chili powder
- 1/2 teaspoon smoked paprika
- 1 tablespoon canola oil
- 2 cups whole grain rice, cooked, keep warm
- 2 cups fresh prepared salsa
- 1/4 cup cilantro, chopped
- 2 tablespoons toasted sesame seeds
- No Salt Seasoning and Pepper
In a large skillet up to medium to medium-high heat, add olive oil. Saute the bell peppers, jalapeno, if using and onion with the cumin, garlic powder, no salt seasoning and pepper for 4-5 minutes or until slightly softened. 1-2 minutes before finished cooking, add beans to the pan. Keep on very low heat.
Pat dry tilapia fillets with a paper towel. Mix together the flour, chili powder, paprika, no salt seasoning and pepper on a large plate. Coat the tilapia pieces with the flour mixture, shaking off any excess.
In a large skillet up to medium-high heat, add canola oil. Cook fish for 2-3 minutes per side or until fish starts to easily break apart. Break up the fish in the pan into small chunks.
In a large bowl, mix the rice, salsa and cilantro together. Divide rice mixture into four bowls. Layer 1/4 of the pepper, bean and onion mixture and tilapia into each bowl. Top with sesame seeds. Serve immediately.
Sponsor: Intermountain Medical Center Heart Institute