Mexican · Dinner
Tilapia in Chipotle Tomato Stew (High-Protein)
Tilapia fillets simmered in a smoky chipotle tomato stew with onion, garlic and bell pepper, finished with black beans and cilantro. Built for high protein with extra fish and beans, served over a small portion of rice for a weeknight Mexican-style stew.
$7
15 minsPrep
25 minsCook
40 minsTotal
EasyLevel
Nutrition per serving
534Calories
51.8gProtein
13.9gFat
51.6gCarbs
8.4gSugar
9.8gFiber
1156mgSodium
92mgChol
2.4gSat Fat
1380mgPotassium
135mgCalcium
4.6mgIron
2.3mcgVitamin B12
38mgVitamin C
gluten-free
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Cut the tilapia into chunks. Thinly slice the onion and bell pepper, mince the garlic, chop the chipotle, and set everything near the stove.
2
Saute
Heat olive oil in a medium saucepan over medium heat. Cook onion and bell pepper for 4 minutes until softened and translucent at the edges.
3
Bloom
Add garlic, chipotle, cumin, and smoked paprika. Stir over medium heat for 1 minute until fragrant and the mixture turns deep red.
4
Simmer
Pour in canned tomatoes, fish stock, and bay leaf. Simmer over medium-low heat for 8 minutes until the sauce thickens and coats the back of a spoon.
5
Poach
Nestle tilapia chunks and black beans into the stew. Cover and poach over low heat for 7 minutes until fish turns opaque and flakes easily.
6
Finish
Season with salt and pepper. Remove the bay leaf and stir in half the cilantro over low heat for 30 seconds until fragrant.
7
Plate
Spoon the stew over cooked rice in a shallow bowl, scatter remaining cilantro on top, and serve with the lime wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz394g tilapia fillet
- 7 oz100g, a quarter of a 14.5 oz can canned tomatoes
- 2 tbsp2 tbsp chipotle in adobo
- 11 onion
- 4 cloves4 cloves garlic
- 1 cup170g cooked black beans
- 11 bell pepper
- 1/2 cup120ml fish stock
- 2 tbsp2 tbsp olive oil
- 1 tsp1 tsp ground cumin
- 1 tsp1 tsp smoked paprika
- 22 bay leaf
- 1/2 tsp1/2 tsp salt
- 1/4 tsp1/4 tsp black pepper
- 2 tbsp2 tbsp cilantro
- 22 lime wedge
- 2/3 cup130g cooked white rice
