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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