Tilapia with Chipotle Salsa

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A great after-work recipe- dinner’s ready in the time it takes the kids to set the table. It’s healthy, too.

Tags: Easy, 30 mins, Entrées, Beans, Fish, Vegetables, Fry, President's Choice Blue Menu, Low Fat, Omega 3, Low in Saturated Fat
Serves: 6
Skill level: Easy
Prep time: 10  minutes
Cooking time: 10  minutes
Total: 20  minutes

Additional Information

Ingredients

2 tbsp (25 mL) PC 100% Pure Canola Oil
6 boneless tilapia fillets, each about 6 oz/175 g
1 can (540 mL) no name Black Beans, rinsed and drained
1 can (341 mL) PC Blue Menu Peaches & Cream Whole Kernel Corn drained
1 jar (430 mL) PC BLACK LABEL SMOKY CHIPOTLE SALSA
1/4 cup (50 mL) chopped fresh coriander

Instructions

  1. In large frying pan, heat 1 tbsp (15 mL) of the oil over medium heat. Add tilapia; cook for 6 minutes, turning halfway. Transfer to plate; cover to hold warm.
  2. Wipe out pan with paper towel. Heat remaining oil over medium heat. Add beans and corn; cook for 1 minute. Divide among six dinner plates. In same frying pan, bring salsa to a boil over high heat, then remove pan from heat. Place tilapia on top of bean/corn mixture. Pour salsa over fish. Serve immediately, sprinkled with coriander.

 

Nutritional Information

Per serving:
Calories 330 Cal
Fat 8 g (1.4 g of which is saturated)
Omega-3 Polyunsaturates 0.1 g
Sodium 600 mg
Carbohydrate 23 g
Fibre 8 g
Protein 40 g
Source of fibre