Blackened Tilapia with Rice and Black Beans
Tilapia is one of the mildest fish I cook with, which makes it a good canvas for a bold blackening seasoning. It cooks in just a few minutes, so this is one of the faster meal preps in my whole rotation.
A hot pan is what gives the seasoning that slightly charred crust, so I don't rush this step even though the fish itself cooks fast. Black beans and corn round out the plate with the same Southwest flavors I use in a lot of my other bowls.
Tilapia is delicate, so I'm careful not to overcook it either in the pan or on reheat, since it toughens up fast under too much heat. A squeeze of lime at the end brightens the whole plate.
The recipe card has the full ingredient list and cook time for all ten portions. Let the fish cool before dividing everything into containers, then refrigerate what you'll eat within four days. Reheat gently, since tilapia can dry out fast under high heat.
Nutrition note: This is general food information, not individualized medical or nutrition advice.
Blackened Tilapia with Rice and Black Beans
YIELD
10 portions
ESTIMATED NUTRITION
505 calories • 54g protein • 52g carbs • 9g fat per portion
What I really like about this recipe is how much flavor the blackening seasoning adds to a fish that's otherwise pretty mild.
Ingredients
• 5 lb tilapia fillets
• 7 1/2 cups cooked rice
• 2 1/2 cans black beans, drained
• 2 1/2 cups corn
• 2 1/2 tbsp olive oil
• 5 tbsp blackening seasoning
• 2 1/2 lime, juiced
• salt and pepper
Directions
1. Coat the tilapia in blackening seasoning.
2. Sear in olive oil over high heat, 2–3 minutes per side, until the fish flakes easily.
3. Warm the black beans and corn together.
4. Let the food cool briefly, then divide it evenly among 10 airtight meal-prep containers with rice.
Meal-prep notes: Refrigerate promptly and use refrigerated portions within 3–4 days; freeze any portions you will not eat in that window. Reheat gently to avoid overcooking the fish. Nutrition is estimated per portion.
