Tilapia with Black Bean Garlic Sauce

Tilapia with Black Bean Garlic Sauce might be a good recipe to expand your main course repertoire. This recipe makes 4 servings with 207 calories, 27g of protein, and 6g of fat each. For $2.24 per serving, this recipe covers 15% of your daily requirements of vitamins and minerals. From preparation to the plate, this recipe takes about 25 minutes. It is a good option if you're following a gluten free, dairy free, and pescatarian diet. If you have vegetable oil, chili garlic sauce, water, and a few other ingredients on hand, you can make it. This recipe is liked by 12 foodies and cooks. It is brought to you by Kawaling Pinoy. With a spoonacular score of 75%, this dish is solid. If you like this recipe, you might also like recipes such as Homemade Black Bean Sauce (aka Black Bean Garlic Sauce or Black Bean Paste), Tilapia With Scallions And Black Bean Sauce, and Broccoli With Black Bean-garlic Sauce.

Servings: 4

Preparation duration: 5 minutes

Cooking duration: 20 minutes

 

Ingredients:

1 cup salted black beans (tausi), rinsed and drained

2 tablespoons chili garlic sauce

salt and pepper to taste

1 teaspoon soy sauce

4 (4 ounces each) tilapia fillets

1 to 2 tablespoons vegetable oil

1/2 cup water

Equipment:

baking pan

sauce pan

aluminum foil

oven

Cooking instruction summary:

Wash tilapia and pat dry. Lightly season with salt and pepper. In a skillet over medium heat, heat oil. Sear tilapia for about 1 to 2 minutes on each side or until lightly brown but not fully cooked. In lightly greased baking dish, arrange fish in a single layer.In a sauce pan, combine black beans, chili garlic sauce, soy sauce and water. Bring to a boil, stirring regularly, and cook for about 1 to 2 minutes. Pour mixture over tilapia.Cover baking dish with foil and bake in a 375 F oven for about 20 minutes or until fish flakes easily with a fork and sauce is reduced. Serve hot.

 

Step by step:


1. Wash tilapia and pat dry. Lightly season with salt and pepper. In a skillet over medium heat, heat oil. Sear tilapia for about 1 to 2 minutes on each side or until lightly brown but not fully cooked. In lightly greased baking dish, arrange fish in a single layer.In a sauce pan, combine black beans, chili garlic sauce, soy sauce and water. Bring to a boil, stirring regularly, and cook for about 1 to 2 minutes.

2. Pour mixture over tilapia.Cover baking dish with foil and bake in a 375 F oven for about 20 minutes or until fish flakes easily with a fork and sauce is reduced.

3. Serve hot.


Nutrition Information:

Quickview
206k Calories
26g Protein
5g Total Fat
12g Carbs
22% Health Score
Limit These
Calories
206k
10%

Fat
5g
9%

  Saturated Fat
3g
22%

Carbohydrates
12g
4%

  Sugar
1g
2%

Cholesterol
56mg
19%

Sodium
756mg
33%

Get Enough Of These
Protein
26g
53%

Selenium
47µg
68%

Vitamin B12
1µg
30%

Phosphorus
254mg
25%

Vitamin B3
4mg
24%

Vitamin D
3µg
23%

Folate
91µg
23%

Fiber
4g
16%

Magnesium
61mg
15%

Potassium
498mg
14%

Manganese
0.24mg
12%

Vitamin B6
0.22mg
11%

Vitamin B1
0.15mg
10%

Copper
0.18mg
9%

Iron
1mg
9%

Vitamin B5
0.66mg
7%

Vitamin B2
0.1mg
6%

Zinc
0.87mg
6%

Vitamin E
0.59mg
4%

Calcium
24mg
2%

Vitamin K
2µg
2%

covered percent of daily need
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Food Trivia

We eat 300 million portions of fish and chips in Britain each year.

Food Joke

Roy Collette and his brother-in-law have been exchanging the same pair of pants as a Christmas present for 11 years-- and each time the package gets harder to open. This year the pants came wrapped in a car mashed into a 3-foot cube. The trousers are in the glove compartment of a 1974 Gremlin. Now Collette's plotting his revenge -- if he can get them out. It all started when Collette received a pair of moleskin trousers from his brother-in-law, Larry Kunkel of Bensenville, Illinois. Kunkel's mother had given her son the britches when he was a college student. He wore them a few times, but they froze stiff in cold weather and he didn't like them. So he gave them to Collette. Collette, who called the moleskins "miserable," wore them three times, then wrapped them up and gave them back to Kunkel for Christmas the next year. The friendly exchange continued routinely until Collette twisted the pants tightly, stuffed them into a 3-foot-long, 1-inch wide tube and gave them back to Kunkel. The next Christmas, Kunkel compressed the pants into a 7-inch square, wrapped them with wire and gave the "bale" to Collette. Not to be outdone, the next year Collette put the pants into a 2-foot-square crate filled with stones, nailed it shut, banded it with steel and gave the trusty trousers back to Kunkel. The brothers agreed to end the caper if the trousers were damaged. But they were as careful as they were clever. Kunkel had the pants mounted inside an insulated window that had a 20-year guarantee and shipped them off to Collette. Collette broke the glass, recovered the trousers, stuffed them into a 5-inch coffee can and soldered it shut. The can was put in a 5-gallon container filled with concrete and reinforcing rods and given to Kunkel the following Christmas. Two years ago, Kunkel installed the pants in a 225 pound homemade steel ashtray made from 8-inch steel casings and etched Collette's name on the side. Collette had some trouble retrieving the treasured trousers, but succeeded without burning them with a cutting torch. Last Christmas, Collette found a 600-pound safe and hauled it to Viracon Inc. in Owatonna, where the shipping department decorated it with red and green stripes, put the pants inside and welded the safe shut. The safe was then shipped to Kunkel, who is the plant manager for Viracon's outlet in Bensenville. Last week, the pants were trucked to Owatonna, 55 miles south of Minneapolis, in a drab green, 3-foot cube that once was a car with 95,000 miles on it. A note attached to the 2,000-pound scrunched car advised Collette that the pants were inside the glove compartment. "This will take some planning," Collette said. "I will definitely get them out. I'm confident." But he's waiting until January to think about how to recover the bothersome britches. "Wait until next year," he warned. "I'm on the offensive again."

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