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Recipes

Tilapia Wrap with Corn Salsa

Quick & Easy Latin American Heritage Diet Mediterranean Diet Main Course Dinner

Try this healthy take on burritos at the dinner table or on the go. You can make the tilapia just for the burritos, or use leftover fish from another meal.

 

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Prep Time:

30 minutes

Yield:

4 Servings

Nutrition Facts

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Nutrition Facts

  • Calories: 470
  • Fat: 15g
  • Saturated Fat: 2g
  • Sodium: 740mg
  • Carbohydrate: 63g
  • Fiber: 8g
  • Protein: 24g
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Ingredients

8 ounces cooked tilapia or any leftover white, flaky fish

1 teaspoon lemon pepper or your favorite fish seasoning

2 teaspoons olive oil

4 lemon slices, cut in circles

2 ¼ cups fresh or frozen roasted corn kernels

¼ cup finely chopped red onion

⅓ cup finely chopped red bell pepper

⅓ cup chopped cilantro

Olive oil for drizzling

2 teaspoons lime juice

Salt and pepper to taste

4 burrito-size whole wheat flour tortillas

⅓ cup canned black beans, drained and rinsed

½ cup shredded lettuce

Instructions

Prepare the fish:

  1. Preheat oven to 350°F.
  2. Tear a 12”x12” square of aluminum foil. Place filets in foil and season with lemon pepper on both sides. Drizzle with olive oil and place lemon slices on top. Wrap the foil tightly and place the packet on a baking sheet.
  3. Bake for 15 minutes or until the fish flakes. If using leftover fish, heat in the microwave for 30 to 45 seconds.

Make the fresh corn salsa:

  1. Place a cast-iron skillet on high heat for 5 minutes. Add fresh corn and roast, shaking pan continuously until charred. Skip this step if using frozen roasted corn.
  2. In a bowl combine the corn, red onion, red bell pepper, cilantro, olive oil, lime juice, salt, and pepper. Mix together until combined. Cover and set aside until needed.

Assemble the wrap:

  1. Spoon 2 tablespoons of black beans on a warm tortilla, then slightly mash them using the back of a spoon to make a paste.
  2. Add the tilapia, corn salsa, and lettuce on top.
  3. Wrap into a burrito.

 

Recipe and photo courtesy of the National Fisheries Institute

 

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