Tilapia is not only delicious, it’s low fat (3g per 4oz fillet), high-protein, and has healthy omega-3 fatty acids. While this meal isn’t low calorie, it’s a healthy portion of meat, vegetables, beans and low fat dairy. The most fattening and calorie-laden part of this meal is the avocado – 177 calories and 15g of fat in one half avocado. But remember, avocados are full of beneficial fatty acids, monounsaturated fat (good fat), fiber, and more potassium than a banana. If you’ve got the room for the calories in your day, keep the avocado! If you’re not adverse to kitniyot on Passover, this is the recipe for you!
2 4oz Tilapia fillets
1 tbsp olive oil
2/3 cup black beans, cooked and seasoned
1/2 yellow onion, sliced into strips
1/2 red pepper, sliced into strips
4 tablespoons light sour cream
1 small, ripe tomato, seeded and diced.
2 tbsp fresh chopped cilantro
Salt, pepper and chili powder
For the fish:
Salt and pepper both sides of the tilapia and give it a generous squeeze of lime juice. In a non-stick pan, heat a drizzle of olive oil. Grill tilapia on both sides until thoroughly cooked and slightly crispy.
Grilled pepper and onions:
Over medium heat, saute the onion and red peppers in a half tablespoon of olive oil until peppers are tender and onions are transluscent. Set aside to cool.
Slice avocado in half, remove pit, scoop out, and crush with a fork. Salt, add a squeeze of lime juice and a few spoonfuls of diced tomatoes and onions.
Lastly, heat the black beans.
On a platter, layer the shredded lettuce, onions and peppers, black beans and fish. Serve guacamole and tomatoes on the side. Top with a dollop of light sour cream.
Calories per serving: 519