Recipes ofKurt Dixon

Registered dietitian

Body Refined, a Health & Wellness practice

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Fish Taco Bowls

Saturday, October 14, 2017
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Total time
25 minutes
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Preparation time
5 minutes
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Portions
4

These Fish Taco Bowls are a simple, healthy meal that will quickly become a family favorite!

Ingredients
or2 teaspoons chili powder
or2 teaspoons cumin
or1 dash cayenne pepper
or1 tsp of fresh minced garlic
or1lb of cod fillets or other white fish such as tilapia
orSalt and freshly ground black pepper
orOlive oil
or1 red onion chopped
or1 red bell pepper chopped
or1 cup frozen corn thawed, or fresh corn cut off the cob
or15 ounce can black beans rinsed and drained
or2 cups cooked brown rice
Preparation
1.
In a small bowl combine chili powder, cumin, cayenne pepper, and garlic powder. Sprinkle evenly over both sides of the fish (I didn't use all of it, but you could if you like things spicier) and salt and pepper to taste.
2.
Heat a drizzle of olive oil in a large nonstick skillet over medium high heat. Add the fish and cook, undisturbed, for several minutes per side. Check the middle of the fish to ensure it's cooked. It should flake easily and be opaque throughout. Remove the fish from the pan and set aside.
3.
If necessary, add another drizzle of olive oil to the pan and add the onion, pepper, and corn. Cook over medium high heat, stirring occasionally, until crisp tender, about 7 minutes. Add the black beans and heat through.
4.
Layer rice, bean mixture, and fish in a bowl and top with cilantro and lime juice if desired.
Nutritional information
Per 100 gPer bowl (413 g)% DRI
Energy96 kcal395 kcal20 %
Fat1 g5 g7 %
Fatty acids, total saturated0 g1 g4 %
Cholesterol12 mg49 mg16 %
Sodium71 mg293 mg12 %
Carbohydrate14 g58 g19 %
Sugars1 g4 gremove
Fiber3 g11 g46 %
Protein8 g32 gremove