Nutrition balance score
Great
Glycemic Index
42
Low
Glycemic Load
20
High
Nutrition per serving
Calories389.1 kcal (19%)
Total Fat9.2 g (13%)
Carbs46.2 g (18%)
Sugars4.2 g (5%)
Protein29.3 g (59%)
Sodium541.7 mg (27%)
Fiber10 g (36%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
2 teaspoonschili powder
2 teaspoonscumin
1 dashcayenne pepper
1 pinchgarlic powder
3cod fillets
or other white fish such as tilapia
salt
freshly ground black pepper
olive oil
1red onion
chopped
1red bell pepper
chopped
1 cupfrozen corn
thawed, or fresh corn cut off the cob
1 x 15 ouncecan black beans
rinsed and drained
2 cupsbrown rice
cooked
avocado
cilantro
lime
Instructions
Step 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.
Step 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 for doneness. It should flake easily and be opaque throughout. Remove the fish from the pan and set aside.
Step 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.
Step 4
Layer rice, bean mixture, and fish in a bowl and top with avocado, cilantro, and lime juice if desired.
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