Easy Mexican-Style Tilapia and Black Beans

I’m all about eating well in a practical, easy, affordable way. Most of us are too busy to be cooking epic, time consuming meals on the reg. That’s why I like meals that I can throw together with things I already have on hand. I keep my cupboard stocked with grains like quinoa, brown rice and barley, plus a variety of canned beans at all times. My freezer has frozen veggies and frozen fish most of the time. So, the only real prep I need to do for a balanced, satisfying meal like this is defrost some fish.

This recipe hits multiple categories on the anti-inflammatory foods list: whole grains, legumes and garlic, plus delicious heirloom tomatoes. Although tilapia isn’t rich in omega-3 fatty acids like other types of fish, it is still a nutritious source of lean protein compared to other animal meats and is much more affordable. I enjoy this as a weeknight post-workout meal.

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Ready to make an investment in your health? If you’re interested in learning more about how to begin integrating healthier foods into your own life, but don’t know where to start, we should chat!

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Easy Mexican-Style Tilapia and Black Beans

Ingredients:

(serves 2)

Cook time: approx. 45 minutes

1 large filet of tilapia (or 2 small filets - I find that splitting one large filet works for us, but if you’re hungry, make two!)

1 tbsp olive oil

1/2 cup uncooked brown rice

1 clove garlic, minced

1 can rinsed black beans

1 cup diced fresh tomatoes

1 packet taco seasoning (yes, that pre-made mix at the grocery store)

1 lime

1/2 cup plain Greek yogurt (I prefer Siggi’s)

Optional: Tapatío hot sauce

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Directions:

  1. Cook brown rice according to package directions, BUT add about a teaspoon of taco seasoning to the water and one clove of minced garlic.

  2. Dice tomatoes, slice lime into quarters

  3. Coat defrosted tilapia in taco seasoning, using fingers to press the seasoning into the fish. Do this to both sides.

  4. Heat olive oil in medium sized pan on medium heat.

  5. Add tilapia and cook 3-4 minutes on each side, or until tilapia is no longer transparent and flakes easily with a fork.

  6. Heat black beans on the stove or in a microwave to desired temperature.

  7. Add rice, beans, fish and fresh tomatoes to plates, spritz with lime and Tapatío as desired and serve with a dollop of plain greek yogurt (as a more nutritious sour cream alternative).

    Side note: pico de gallo would be PERFECT with this as well!

This information is not intended to be medical advice. If you have questions about medical nutrition therapy, or would like nutrition coaching, please connect with me directly. If you have questions about clinical care, contact your doctor.