Easy to prepare southwestern style tilapia

Total time: 60 minutes. Number: 4-6 people. Calories: 100 kcal.

Delicious and easy to make meal

If you are thinking of surprising your family or friends we invite you to prepare this delicious recipe. Follow the procedure. You will love it!

The presentation of the dish may vary, depending on the ingredients you use.

Ingredients.

• 4 fillets of frozen tilapia fish or other delicately flavoured fish.
• Non-stick cooking spray oil
• pepper to taste
• 1/2 can (15¼-ounces) low-sodium corn kernels, drained
• 1/2 can (15 ounces) reduced sodium black beans, drained and rinsed
• 1 medium tomato, diced
• 1/4 cup green pepper, diced.
• 1 small onion, sliced
• 2 tablespoons cilantro, chopped.
• 3 tablespoons lime juice.

La presentación del plato puede variar en función de los ingredientes que se utilicen.

Instructions.

1. Preheat oven to 450°F.
2. Line pan with foil, with enough foil to extend several inches outside the pan.
3. Spray foil with cooking spray.
4. Place fish on foil and sprinkle each fillet with pepper to taste.
5. In a separate bowl, mix together the corn, tomatoes and green pepper. Top fish with vegetable mixture.
6. Add onion, cilantro and lime juice.
7. Fold ends of foil to meet in centre and fold down. Fold ends of foil back to seal tightly.
8. Bake for 20 minutes. Remove from oven.
9. Bake for 20 minutes. Remove from oven.

CORN, INGREDIENT

Nutritional information.

Per serving. 190 calories, Total fat 3g, Saturated fat 1g, Protein 26g, Total carbohydrate 19g, Dietary fibre 4g, Sodium 150mg. Excellent source of vitamin C.

Preparation video in English.