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Tilapia Mexican Rice Bowls

Posted at 4:03 PM, Jun 23, 2016
and last updated 2016-06-23 18:39:28-04
  • 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