Fish tacos are popular for a good reason. They’re delicious. Taco bowls are a slightly simpler variation on that trend. Brown rice layered with spiced fish and a mountain of delicious veggies makes for a colorful and satisfying meal.
Tip: To make this dish in half the time, use instant brown rice.
Ingredients
- 1 cup brown rice
- 1 Tbsp. chili powder
- 1 Tbsp. cumin
- ½ tsp. cayenne pepper
- 1 lb. tilapia fillets
- 2 cloves garlic, minced
- 1 cup fresh sweet corn kernels
- 1 red onion, diced
- 1 red pepper, diced
- 1 (15 oz.) can low-sodium black beans
Optional Garnishes*:
- fresh cilantro
- avocado
- pico de gallo
Directions
- Cook rice according to package directions.
- While rice cooks, mix the spices together in a small bowl and sprinkle evenly over both sides of the fish fillets.
- In a large nonstick skillet over medium-high heat, sauté garlic (1-2 minutes).
- Add the fish fillets to the pan and grill until flaky and no longer translucent (4-5 minutes). Remove from pan and keep warm.
- Add corn, red peppers, and onions to the pan and cook until peppers and onions are just tender (5-6 minutes). Add the black beans and heat through (2-3 minutes).
- Layer rice, corn mixture, and fish in a bowl. Top with optional garnishes to serve, as desired.
*Optional garnishes have not been included in the rating of this recipe.
Nutrition Facts
4 servings per container
Serving Size 416 g
| Amount per serving | ||
|---|---|---|
| Calories | 380 | |
| % Daily Value* | ||
| Total Fat 4.5g | 6% | |
| Saturated Fat 1g | 5% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 1.5g | ||
| Monounsaturated Fat 1.5g | ||
| Cholesterol 57mg | 18% | |
| Sodium 275mg | 12% | |
| Total Carbohydrate 54g | 20% | |
| Dietary Fiber 12g | 43% | |
| Total Sugars 5g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 16g | ||
| Protein 34g | ||
| Vitamin D 3.5mcg | 20% | |
| Calcium 91.6mg | 8% | |
| Iron 5mg | 30% | |
| Potassium 1025mg | 20% | |
| Vitamin A 84.8mcg | 10% | |
| Vitamin C 46.1mg | 50% | |
| Vitamin E 2.7mg | 20% | |
| Vitamin K 8.1mcg | 6% | |
| Thiamin 0.4mg | 35% | |
| Riboflavin 0.3mg | 25% | |
| Niacin 13.7mg | 90% | |
| Vitamin B6 0.6mg | 35% | |
| Folate 131.1mcg | 33% | |
| Vitamin B12 1.8mcg | 80% | |
| Biotin 1.8mcg | 6% | |
| Chloride 14mg | 0% | |
| Pantothenate 1.5mg | 40% | |
| Phosphorus 447.3mg | 35% | |
| Iodine 0.9mcg | 0% | |
| Magnesium 139.9mg | 35% | |
| Zinc 2mg | 20% | |
| Selenium 56.8mcg | 100% | |
| Copper 0.4mg | 45% | |
| Manganese 1.6mg | 70% | |
| Chromium 0.4mcg | 0% | |
| Molybdenum 4.7mcg | 10% | |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Tilapia, Low Sodium Black Beans (black Beans, Water, Sea Salt), Brown Rice, Whole Yellow Corn, Red Bell Pepper, Onion, Chili Powder, Cumin, Garlic, Cayenne Pepper.
Latest from Our Blog
Cheers to Better-for-You Beverages
Cheers with these better-for-you beverages this holiday season.