Fish

Pan Seared Jerk Tilapia with Salsa Rice is for Dinner.

Pan Seared Jerk Tilapia with Salsa Rice takes several minutes to prepare.

Pan Seared Jerk Tilapia with Salsa Rice takes several minutes to cook.

Pan Seared Jerk Tilapia with Salsa Rice makes 2 servings.

The ingredients for Pan Seared Jerk Tilapia with Salsa Rice are:

Cooking Spray
8 ounces tilapia
1 Tbs Jerk seasoning
? cup salsa
1/3 cup black beans, rinsed and drained
2/3 cups cooked brown rice

Here is how you make Pan Seared Jerk Tilapia with Salsa Rice:

Spray medium skillet or grill pan with olive oil cooking spray. Spray tilapia fillets also with cooking spray. Season generously with jerk seasoning. Saut? in pan over medium-high heat for approximately 4 ? 5 minutes on the first side, gently turn and continue for approximately 4 additional minutes until fish flakes easily.Combine salsa, black beans, and brown rice. Prepare two plates with half rice mixture on the bottom, placing ? of the fish on top. Squeeze fresh lemon over entire dish and enjoy!Serving Size:?Makes 2 servingsNumber of Servings: 2Recipe submitted by SparkPeople user PWLCWH@ATT.NET.

The nutritional information for Pan Seared Jerk Tilapia with Salsa Rice is:

• Servings Per Recipe: 2
• Amount Per Serving
• Calories: 220.3

• Total Fat: 3.6 g
• Cholesterol: 45.7 mg
• Sodium: 842.1 mg
• Total Carbs: 21.8 g
• Dietary Fiber: 6.2 g
• Protein: 30.5 g