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5 from 9 votes

Pan Seared Tilapia Over Indian Corn With Tomatoes

Prep Time15 minutes
Cook Time25 minutes
Total Time40 minutes
Course: DINNER, gluten free, kids, recipes, VIDEO
Cuisine: kids
Servings: 4 servings
Calories: 169kcal
Author: Dani Spies

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

Instructions

  • Heat a large saut 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 saut 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.

Video

Nutrition

Calories: 169kcal | Carbohydrates: 22g | Protein: 4g | Fat: 9g | Saturated Fat: 3g | Cholesterol: 8mg | Sodium: 49mg | Potassium: 405mg | Fiber: 4g | Sugar: 7g | Vitamin A: 1540IU | Vitamin C: 10.5mg | Calcium: 46mg | Iron: 3.5mg