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Tilapia with Tomatoes - Gundersen Health System

Tilapia with Tomatoes, Black Beans & Corn

Makes 4 servings

Getting started

Equipment you will need: skillet, can opener, strainer, wooden spoon

Do right away when you get home: gather equipment and set needed items out on the counter; action step 1



3 ears fresh corn


1. Cut kernels from cobs, set aside.


1 ½ Tbsp. olive oil

4 cloves garlic, thinly sliced


2. In medium skillet, heat oil to over medium heat add garlic and sauté until tender.


2 (16 oz.) cans diced tomatoes

1 cup dry white wine

½ (15 oz.) can black beans, drained and rinsed

4 tilapia fillets


3. Add tomatoes, wine, beans and corn to skillet. When the sauce is hot, place fillets on top; spoon some of the tomato mixture over the fish. Cover, and cook for 20-25 minutes or until fish flakes easily with a fork. If the sauce begins to dry out, add additional 1/4 cup white wine.


Lettuce and salad dressing

Brown rice


4. Meanwhile, wash lettuce and tear leaves into a bowl. Cook rice according to package directions. Serve with fish.


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