Spice-rubbed Tilapia With Tomatillo, Black Bean & Mango Salad

Name: Spice-rubbed Tilapia With Tomatillo, Black Bean & Mango Salad
Prep time: 45 min
Cook time: 45 min
Total time: 45 min
Yield: 4
Cuisine: Global
Ingredients: 4 servings Freshly ground black pepper; 425 grams black beans, drained and rinsed; 6 teaspoons chili powder; 59 milliliters chopped fresh cilantro; 1 teaspoon ground cumin; 4 servings Kosher salt; 79 milliliters fresh lime juice; 1 medium ripe medium mango, peeled, pitted, and small diced; 118 milliliters diced red onion (from about a quarter of a large onion); 1 teaspoon dried oregano; 454 grams skinless tilapia fillets (about each); 227 grams tomatillos, papery covering discarded, fruit rinsed and small diced; 79 milliliters vegetable oil

You can never have too many main course recipes, so give Spice-rubbed Tilapia With Tomatillo, Black Bean & Mango Salad a try. One serving contains 432 calories, 31g of protein, and 22g of fat. This recipe covers 26% of your daily requirements of vitamins and minerals. This recipe serves 4. From preparation to the plate, this recipe takes approximately 45 minutes. It is a good option if you're following a gluten free, dairy free, and pescatarian diet. Head to the store and pick up pepper, kosher salt, chili powder, and a few other things to make it today. To use up the vegetable oil you could follow this main course with the Blueberry Coffee Cake #SundaySupper as a dessert.

Instructions

Put a heatproof serving platter on a rack in the center of the oven and heat the oven to 200F. In a medium bowl, combine the beans, tomatillos, mango, red onion, lime juice, 1/3 cup of the vegetable oil, cilantro, and a few grinds of black pepper; toss gently.

Ingredients you will need

Vegetable Oil

Black Pepper

Lime Juice

Tomatillos

Red Onion

Cilantro

Beans

Mango

Equipment you will use

Bowl

Oven

Let the salad sit at room temperature while you cook the fish.

Ingredients you will need

Fish

Mix 1/4 teaspoon black pepper with the chili powder, cumin, oregano, and 1 teaspoon salt. Rub both sides of the tilapia fillets with the mixture. In a large (12-inch) nonstick skillet, heat the remaining 2 Tbs. of the oil over medium-high heat until hot. Cook two of the tilapia fillets until lightly browned and the flesh is opaque and cooked through, about 2 minutes on each side.

Ingredients you will need

Tilapia Fillets

Black Pepper

Chili Powder

Oregano

Cumin

Salt

Cooking Oil

Dry Seasoning Rub

Equipment you will use

Frying Pan

Transfer the fish to the platter in the oven to keep warm while you cook the remaining two fillets.

Ingredients you will need

Fish

Equipment you will use

Oven

Transfer the fillets to the platter, and spoon half of the salad on top.

Serve with the remaining salad on the side. Variations For a different spice combination, try rubbing the fish with Old Bay Seasoning. And for other salad combinations, try chickpeas or red beans in place of the black beans, and red tomato or cucumber in placef the tomatillo.

Ingredients you will need

Old Bay Seasoning

Black Beans

Chickpeas

Red Kidney Beans

Tomatillos

Cucumber

Tomato

Fish

Size

based on four servings, Calories

500, Fat

30, Fat Calories

250, Saturated Fat

4, Protein

32, Monounsaturated Fat

11, Carbohydrates

440, Cholesterol

90, Fiber

Photo: Scott Phillips

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32, Polyunsaturated Fat

11, Sodium

Equipment

Bowl

Oven

Frying Pan

Ingredients

Servings:

4servings

Freshly ground black pepper 425grams

black beans, drained and rinsed 6teaspoons

chili powder 59milliliters

chopped fresh cilantro 1teaspoon

ground cumin 4servings

Kosher salt 79milliliters

fresh lime juice 1medium

ripe medium mango, peeled, pitted, and small diced 118milliliters

diced red onion (from about a quarter of a large onion)1teaspoon

dried oregano 454grams

skinless tilapia fillets (about each)227grams

tomatillos, papery covering discarded, fruit rinsed and small diced 79milliliters

vegetable oil

Recommended wine: Pinot Grigio, Gruener Veltliner, Pinot Noir, Sparkling Wine

Tilapia can be paired with Pinot Grigio, Gruener Veltliner, and Pinot Noir. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. The GIFFT by Kathie Lee Gifford Pinot Grigio with a 4.8 out of 5 star rating seems like a good match. It costs about 15 dollars per bottle.