Dinner · Fiber forward
Lime Tilapia with Black Bean Salsa
Tilapia with bean salsa with a deliberate mix of fiber, protein, color, and satisfying texture.
Mise en place
Ingredients
For 1 serving
- 5 oz tilapia fillet
- ⅓ cup black beans
- ½ cup diced tomato
- ½ cup cooked brown rice
- 2 tsp extra-virgin olive oil
- ½ tsp dried herbs
- 1 Tbsp lime juice
- Freshly ground black pepper, to taste
Step by step
Method
- 01
Heat the oven to 425°F and line a rimmed sheet pan with parchment.
- 02
Toss black beans, diced tomato with the olive oil, dried herbs, any listed flavorings, and pepper; roast for 8 minutes.
- 03
Move the vegetables aside, add tilapia fillet, and continue roasting. Warm cooked brown rice separately if it is already cooked.
- 04
Cook the fish to 145°F, or until opaque and it separates easily with a fork. Serve with cooked brown rice.
Estimated per serving
Nutrition snapshot
Use these estimates as a planning aid. Brands, substitutions, and portion size can change the numbers.
Authenticity & sources
Original DiabeticCookland recipe
Recipe origin. DiabeticCookland developed this measured ingredient list and cooking method. It is not copied from, endorsed by, or presented as a published recipe from another organization.
Nutrition guidance reviewed. The balanced-meal approach was informed by American Diabetes Association · Diabetes Food Hub. This link is the guidance source—not a claim that the organization authored this recipe.
Food-safety standard. Doneness guidance follows the USDA safe-temperature chart.
Health note. Nutrition values remain estimates and this recipe has not been medically personalized. Use exact product labels when carbohydrate accuracy affects medication dosing.
