Tilapia Bowls with Chipotle Avocado Crema + Weekly Menu
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Serves: 4 bowls (3/4 cup rice with 6 oz fish, rice, beans, and crema)
 
Ingredients
Chipotle Avocado Crema:
  • ¼ cup plain nonfat Greek yogurt
  • juice of one lime
  • ½ avocado
  • 1 garlic clove, minced
  • 1 chipotle pepper (from a can of chipotle peppers in adobe sauce)
  • ¼ tsp salt & black pepper, to taste
Tilapia:
  • 1½ tsp chili powder
  • 1½ tsp paprika
  • 1½ tsp cumin
  • 2 tsp garlic powder
  • ½ tsp salt
  • ½ tsp black pepper pepper
  • 24 oz tilapia filets
  • 1 Tbsp olive oil, divided
Bowls:
  • 3 cups cooked brown rice
  • 1 (15 oz) can black beans, drained and rinsed
  • 1 (15 oz) can reduced sodium corn, drained
  • ½ cup fresh cilantro, minced
  • 2 roma tomatoes, diced
Instructions
  1. In a food processor, combine all ingredients for the Chipotle Avocado Crema and blend until smooth-ish. Place in refrigerator.
  2. In a small bowl, add chili powder, paprika, cumin, garlic powder, salt, and pepper. Mix together. Season bowl sides of the fish with the seasoning, gently rubbing onto the fish to allow the seasoning to stick.
  3. Heat a large skillet over medium heat and add ½ tablespoon of the oil. Once hot, add half of the filets and cook 3-4 minutes per side; remove to a plate and cover with foil to keep warm. Repeat with remaining oil and fish filets.
  4. Meanwhile, microwave both the beans and corn for 2 minutes, stirring half way through.
  5. To assemble, place ¾ cup cooked rice in a bowl, then add in black beans, diced tomato, corn, cilantro, tilapia, and then top with Chipotle Avocado Crema.
Notes
Recipe adapted from Joyful Healthy Eats, Avocado Crema originally adapted from Shared Appetite

The original recipe suggests grilling the tilapia. If weather permits, go for it! I find tialpia to be pretty delicate and it always crumbles on grill grates for me, so I opted to cook on the stove.
Nutrition Information
Serving size: 1 bowl Calories: 575 Fat: 12.5 Carbohydrates: 70.0 Sugar: 8.8 Sodium: 754 Fiber: 6.5 Protein: 49.0 Cholesterol: 83
Recipe by Prevention RD at https://preventionrd.com/2015/04/tilapia-bowls-with-chipotle-avocado-crema-weekly-menu/