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Tilapia with Black Beans and Corn Recipe

Tilapia with Black Beans and Corn Recipe

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Ingredients:

Serving

1 can 15 oz, black beans drained and rinsed
1 can 10 oz, ro*tel orginal diced tomatoes drained
1 cup frozen whole kernel corn
1/3 cup green onions sliced
2 tbsp vegetable oil
1 tbsp cider vinegar
4 piece tilapia fillets thawed if frozen

Directions:

Stir together first 6 ingredients; set aside
Spray skillet with cooking spray, heat, sprinkle fillets with salt and cook for 3 minutes. Turn fillets over and cook an additional 2-3 minutes.
Place fillet on plate and top each with about 3/4 cup black bean-corn mixture.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	218.52 Kcal (915 kJ)
Calories from fat	85.25 Kcal
		% Daily Value*
Total Fat	9.47g	15%
Cholesterol	58mg	19%
Sodium	62.79mg	3%
Potassium	459.64mg	10%
Total Carbs	9.55g	3%
Sugars	1.35g	5%
Dietary Fiber	1.17g	5%
Protein	24.67g	49%
Vitamin C	0.8mg	1%
Iron	1.2mg	7%
Calcium	16.7mg	2%

Amount Per 100 g
Calories	130.35 Kcal (546 kJ)
Calories from fat	50.86 Kcal
		% Daily Value*
Total Fat	5.65g	15%
Cholesterol	34.6mg	19%
Sodium	37.46mg	3%
Potassium	274.2mg	10%
Total Carbs	5.7g	3%
Sugars	0.81g	5%
Dietary Fiber	0.7g	5%
Protein	14.72g	49%
Vitamin C	0.5mg	1%
Iron	0.7mg	7%
Calcium	9.9mg	2%

* 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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