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Pan Seared Tilapia Over Indian Corn With Tomatoes (Video)

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There is a restaurant a few blocks away from where I live that Beng and I used to go to all the time before the little one came along (now when we want wine with dinner, the date is on the balcony!) and they served a side dish that I fell in love with.

It was corn with cilantro, jalapeno and white beans (and I’m sure LOTS of butter) and they called it Indian Corn – it is SO GOOD!

So that is where the original inspiration comes from.  But the Jersey girl in me can’t help but think corn and tomatoes when it comes to fresh summer produce so I really wanted to bring them together in this dish!

As for the fish… a quick pan seared tilapia, one of my favorite ways to eat fish on a action packed weeknight.

I hope you guys like this video, we shot it the same day we shot the Roasted Apricots w/ Vanilla Yogurt Cream.”

Enjoy!

Pan Seared Tilapia Over Indian Corn With Tomatoes

Yield: 4 servings

Prep Time: 15 minutes

Cook Time: 25 minutes

Total Time: 40 minutes

Ingredients:

  • 1 tbsp. extra virgin olive oil
  • 1 red onion, diced
  • 2 cloves of garlic, chopped up
  • 1/2 jalapeno, minced
  • 4 ears of corn, (about 3 cups) kernels cut off the cobb
  • 1 tbsp. cumin
  • 15 oz. can of white beans, rinsed and drained
  • 1 cup of grape tomatoes, halved
  • 1 lb. of tilapia
  • 2 tsp. smoked paprika
  • 1 tbsp. butter
  • Big handful of cilantro, chopped (about 1/2 cup)
  • Salt and pepper to taste

Directions:

Heat a large sauté pan over medium high heat and add about 1 tsp of olive oil. Add in the onions, garlic, and jalapeno and cook for about five minutes or until the onions are translucent.

Stir in corn, cumin, and about a half a cup of water. Season with salt and pepper and pop a lid on. Cook for about three minutes.

Remove the lid and stir in the beans and tomatoes. Cook just until the beans and tomatoes are heated through.

Shut off the heat and stir in the butter and cilantro. Adjust seasonings.

In the meantime, season each side of the tilapia with salt, pepper, and paprika. Use your fingertips to rub in the spices.

Heat a separate sauté pan over a medium high heat and add the rest of the olive oil. Once the oil is hot add the tilapia to the pan. Cook for about two minutes on each side or until the fish is opaque and is just cooked through.

Serve your tilapia over a bed of the corn and bean mixture and enjoy!

Serves 4.

Nutritional Analysis

Calories: 314; Total Fat: 2.5g; Saturated Fat: 2.5g; Cholesterol: 58mg; Sodium: 116mg; Carbohydrate: 31.5g; Dietary Fiber: 6.4g; Sugars: 3.4g; Protein: 27.7g

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7 Responses to “Pan Seared Tilapia Over Indian Corn With Tomatoes (Video)”

  1. #
    1
    Eva — July 29, 2010 @ 8:23 pm

    Thanks Dani! I made this salsa today with ocean trout fillets (surprisingly looks and tastes just like salmon) using corn, onion and tomatoes from a farmers market near my office in NYC selling none other than Jersey Fresh veggies! They had cute little green bell peppers so I used that for green color instead of jalepeno and then to make up for the heat, added a few dashes of ground cayenne.

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    2
    Dani — July 29, 2010 @ 9:15 pm

    Hi Eva – Don’t think I’ve ever tried ocean trout fillets… I’ll have to keep an eye out for them. I’m a little jealous that you got to have “Authentic Jersey” produce! I’ll have to do plenty of eating when I come visit to get my share in:)

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    3
    Priyanka — July 31, 2010 @ 7:06 pm

    I just loved the idea of finishing the dish up with some butter, that really adds that lovely fla-va without adding the useless calories.

    Katie’s expression in the end is funny and confusing, I could not figure out what it meant?!

  4. #
    4
    Julia — August 21, 2010 @ 12:55 pm

    I tried this receipe a few weeks ago and it was great. Came back today to get it again for dinner tonight – thanks!!

  5. #
    5
    Hadas — August 3, 2012 @ 9:32 pm

    Oh, my. that was sooooo good. Just made it tonight for me and my friend. She said I could open a restaurant with this recipe. And I made it without the onion as I HATE onion. It was delicious!!!!! Thanks for brining it back Dani!
    Loved it, loved it, loved it!!!

  6. #
    6
    Sydney — September 26, 2012 @ 6:32 am

    I made this dish for my boyfriend and I last night and it was absolutely delicious! I must admit that I used frozen corn and omitted the jalapeno. I also used organic low sodium chicken broth instead of water. The brightness of the cilantro and the flavors were phenomenal. I will definitely be adding this dish to the rotation! YUM-O!! I can’t wait to try other recipes from your site! Thanks for the insiration to eat clean-and healthy!! :)

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      6.1
      Dani — September 27, 2012 @ 1:01 pm

      You are so very welcome!!! So glad that you enjoyed it so much:)

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