Monday, February 17, 2014

Fish Taco Bowls

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Fish Taco Bowls We love fish tacos! This recipe was a little lighter than normal tacos (no tortilla!) so we gave them a go for dinner. Oh wow this was insanely good for something SO healthy. I mean this meal had no dairy, no carbs, just lots of veggies, brown rice, black beans, and some yummy pan-seared tilapia.

The original recipe is from the amazing blog - The Live-In Kitchen - and can be found here. I only changed a couple things, as noted. Mainly I drudged the fish in the seasonings but also added flour before searing in oil. What we can we say, we like our fish a tiny bit fried ;) My notes are in italics.

Fish Taco Bowls:

  • 2 teaspoons chili powder
  • 2 teaspoons cumin
  • Dash of cayenne pepper
  • Pinch of garlic powder
  • 1 c. all purpose flour
  • 1 tbsp. seasoned salt (like Lawry’s)
  • 4-5 tilapia filets (3-4 cod filets)
  • Olive oil
  • 1 red onion, chopped
  • 1 red bell pepper, chopped
  • 1 cup frozen corn, thawed, or fresh corn cut off the cob
  • 1 15 ounce can black beans, rinsed and drained
  • 2 cups cooked brown rice
  • Avocado, cilantro, and lime juice for garnish (optional)

In a small bowl combine chili powder, cumin, cayenne pepper, and garlic powder. Add mixture to flour in a low wide bowl. Add 1 tbsp. seasoned salt. Drudge evenly over both sides of the fish.

Heat a drizzle of olive oil (about 1/4 inch up the side) in a large nonstick skillet over medium high heat. Add the fish and cook, undisturbed, for several minutes per side. Check the middle of the fish for doneness. It should flake easily and be opaque throughout. Remove the fish from the pan and set aside.

If necessary, add another drizzle of olive oil to the pan and add the onion, pepper, and corn (I cooked the veggies in a separate pan with a drizzle of oil). Cook over medium high heat, stirring occasionally, until crisp tender, about 7 minutes.

Drain the black beans but don’t rinse. Mix in a bowl with a dash of garlic powder, cumin, and chili powder. Add to veggies once cooked to warm.

Layer rice, bean mixture, and fish in a bowl and top with avocado, cilantro, and lime juice if desired.

2014-02-17 15.10.53    2014-02-17 15.12.18


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