Protein Swap | Blackened Fish & Black Bean Rice Bowls
with Creamy Mango Slaw
Cooking time
25 minutes
Servings
2/4
Calories
1460 /serving
Beans and rice, rice and beans… this winning combo lays down a base for many a hearty meal. Meanwhile, smoky blackened spices play off the sweet fruitiness of a mango and cabbage slaw spritzed with lime. Bonus: only one thing to cut!
We will send you:
- 285g Shrimp (BAP-certified)
- 150g Shredded cabbage
- 1 Mango
- 160g White rice
- 30ml Mayonnaise
- 7g Honey
- 398ml Black beans (canned)
- 4g Smoky Mexican Moments spices (smoked paprika, cumin powder, garlic flakes, coriander powder, paprika, oregano, black peppercorns, allspice, cloves, cinnamon)
- 30ml Lime juice
Contains: Eggs • Shrimp
You will need:
Large pan (non-stick if possible)
Medium pot
Oil
Peeler
Salt & pepper (S&P)
Strainer
Total Fat
85 g
Saturated Fat
8 g
Sodium
1830 mg
Total Carb
128 g
Sugars
27 g
Protein
40 g
Fibre
19 g
Preparation
Cook the rice
- Drain and rinse the black beans.
- In a medium pot, combine the rice, black beans, 1 ¼ cups water (double for 4 portions) and a big pinch of salt; bring to a boil.
- Reduce the heat, cover and simmer, 17 to 20 min., until the rice is tender and the water has been absorbed.
- Remove from the heat and let sit, covered, for 5 min. Fluff the rice.
Make the slaw
- Meanwhile, peel and pit the mango; medium-dice.
- In a medium bowl, combine the cabbage, mango, mayo, lime juice (start with ½), honey and S&P.
Cook the tilapia
- Pat the tilapia dry; rub with the spices and S&P.
- In a large pan (non-stick if possible), heat a drizzle of oil on medium-high.
- Add the tilapia* and cook, 2 to 3 min. per side, until golden brown and cooked through.
Plate your dish
- Divide the rice between your bowls.
- Top with the tilapia and slaw. Bon appétit!
Weeknight wins in 15 minutes
Introducing our new 15-minute recipes: tested and timed by real home cooks, so 15 minutes really means 15 minutes. Choose from a selection of recipes delivered with fresh, pre-chopped ingredients for a built-in head start, plus easy instructions you can follow even on your busiest nights.
*Health Canada recommends cooking shellfish to a minimum internal temperature of 74°C.
