July 2, 2026
URL: https://www.ro-tel.com/recipes/southwestern-dinners/tilapia-black-beans-and-corn-5216
- Prep time 15 minutes
- Total time 20 minutes
- Servings 4
Ingredients
-
1 can (15 oz each) Rosarita® Premium Whole Black Beans, drained, rinsed
-
1 can (10 oz each) Ro*Tel® Original Diced Tomatoes & Green Chilies, drained
-
1 cup Birds Eye® Sweet Kernel Corn
-
1/3 cup sliced green onions
-
2 tablespoons vegetable oil
-
1 tablespoon cider vinegar
-
PAM® Original No-Stick Cooking Spray
-
4 tilapia fillets, thawed if frozen (4 fillets = 1 lb)
-
1/4 teaspoon salt
Nutrition Information
275 calories, 21g carbs
Directions
-
Step one
Stir together first 6 ingredients to make black bean-corn mixture; set aside.
-
Step two
Spray 10-inch nonstick skillet with cooking spray; heat over medium-high heat. Sprinkle fillets with salt, place in skillet and cook 3 minutes. Turn fillets over; cook 2 to 3 minutes more or until fish flakes easily with fork (145°F).
-
Step three
Place fillets on plates and top each with about 3/4 cup black bean-corn mixture.
Tips
To thaw fish more quickly, place wrapped fish in container of cold tap water and change water every 20 to 30 minutes. Individually wrapped fillets will thaw more quickly than pieces frozen together.