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Spiced Tilapia With Mango Black Bean Salsa Recipe

Spiced Tilapia With Mango Black Bean Salsa Recipe

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Spiced Tilapia With Mango Black Bean Salsa

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Ingredients:

Serving

10 oz tilapia fillets (2 fillets 5oz each)
1 tsp chili powder
1/2 tsp cumin
1/2 tsp oregano
1/2 tsp salt
3 dashes black pepper
1/3 cup canned black beans, rinsed and drained
1/3 medium ripe mango, peeled and chopped
1/3 medium tomatillo , paper covering discarded and diced
1/4 medium red onion, chopped
1/8 cup lime juice
1/8 cup fresh cilantro, chopped
1/8 tsp black pepper

Directions:

For salsa: Combine all in a bowl and mix. Store in refrigerator, covered, until used.
For fish: Mix all spices and rub both sides of the fillets equally with the mixture.
Spray a non-stick skillet with cooking spray, generously. Heat over medium-high heat until hot.
Cook the tilapia fillets in the skillet until lightly browned and the flesh is opaque and flakes, about 2 minutes per side.
Serve topped with cold OR warmed salsa!

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	272.06 Kcal (1139 kJ)
Calories from fat	27.23 Kcal
		% Daily Value*
Total Fat	3.03g	5%
Cholesterol	58mg	19%
Sodium	668.36mg	28%
Potassium	1018.07mg	22%
Total Carbs	32.21g	11%
Sugars	9.62g	38%
Dietary Fiber	7.32g	29%
Protein	31.32g	63%
Vitamin C	26.7mg	44%
Iron	3.5mg	20%
Calcium	77.9mg	8%

Amount Per 100 g
Calories	111.8 Kcal (468 kJ)
Calories from fat	11.19 Kcal
		% Daily Value*
Total Fat	1.24g	5%
Cholesterol	23.83mg	19%
Sodium	274.64mg	28%
Potassium	418.35mg	22%
Total Carbs	13.24g	11%
Sugars	3.95g	38%
Dietary Fiber	3.01g	29%
Protein	12.87g	63%
Vitamin C	11mg	44%
Iron	1.4mg	20%
Calcium	32mg	8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

4.9

Points
7

PointsPlus

Good Points

low fat,
saturated fat free,
good source of fiber

Bad Points

High in Sodium

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