Southwestern Tilapia

1. Preheat oven to Broil. Spread the seasoning and breadcrumbs on a plate and press the fish down on both sides to coat. Broil for 8-10 minutes.

2. Start the salsa by pouring the corn into a large mixing bowl. Add the black beans and salsa, mixing.

3. Microwave the green beans and rice. Follow rice box directions if using dry rice.

4. Serve fish on top of green beans and rice, covered with the black bean salsa.

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Nutrient	Quantity
Total fats	2.5324 g
Protein	58.5174 g
Carbohydrates	45.6554 g
Energy	435.9933 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1836 g
Water	326.9101 g
Aspartic acid	1.3557 g
Calcium, Ca	366.8467 mg
Lutein + zeaxanthin	498.65 g
Fiber, total dietary	10.7125 g
Carotene, beta	375.8375 g
Niacin	5.5014 mg
Vitamin A, RAE	101.1625 g
Arginine	0.6959 g
Riboflavin	0.4951 mg
Tocopherol, beta	0.039 mg
Fatty acids, total polyunsaturated 15:0	0.0004 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0051 g
Fatty acids, total saturated 20:1	0.0022 g
Glutamic acid	1.8282 g
Sodium, Na	1086.2958 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0354 g
Total lipid (fat)	2.5324 g
Manganese, Mn	0.7188 mg
Fructose	3.4592 g
Proline	0.5501 g
Fatty acids, total saturated 16:0	0.4862 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.1696 g
Sucrose	0.6476 g
Choline, total	204.5148 mg
Sugars, total	8.5104 g
Serine	0.6254 g
Fatty acids, total saturated 10:0	0.0011 g
Fatty acids, total saturated 18:0	0.1115 g
Fatty acids, total saturated 20:4 undifferentiated	0.1183 g
Vitamin B-6	0.668 mg
Selenium, Se	41.0195 g
Ash	7.7978 g
Tocotrienol, delta	0.026 mg
Fatty acids, total saturated 18:1 undifferentiated	0.3992 g
Pantothenic acid	0.9546 mg
Phenylalanine	0.6209 g
Copper, Cu	1.08 mg
Thiamin	0.8076 mg
Retinol	68 g
Methionine	0.1819 g
Iron, Fe	6.3425 mg
Carbohydrate, by difference	45.6554 g
Phosphorus, P	653.8825 mg
Folate, total	269.765 g
Tocopherol, gamma	0.2364 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0521 g
Lycopene	7881.9 g
Alanine	0.5458 g
Cholesterol	113.3333 mg
Valine	0.6151 g
Fatty acids, total saturated 18:2 undifferentiated	0.5031 g
Glycine	0.4549 g
Carotene, alpha	5.8 g
Glucose (dextrose)	3.3884 g
Fatty acids, total saturated 14:0	0.0054 g
Zinc, Zn	4.4377 mg
Isoleucine	0.5095 g
Fatty acids, total saturated 12:0	0.0004 g
Fatty acids, total polyunsaturated	0.959 g
Fatty acids, total saturated 14:1	0.0007 g
Leucine	0.9627 g
Vitamin A, IU	901.9992 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0272 g
Folate, DFE	269.765 g
Tryptophan	0.1325 g
Vitamin C, total ascorbic acid	4.935 mg
Fatty acids, total polyunsaturated 16:1 c	0.0014 g
Fatty acids, total polyunsaturated 18:1 c	0.1508 g
Fatty acids, total saturated 20:0	0.0025 g
Tocotrienol, beta	0.572 mg
Starch	2.0662 g
Tyrosine	0.3395 g
Vitamin B-12	2.2667 g
Vitamin K (phylloquinone)	8.6415 g
Fatty acids, total saturated	0.6105 g
Histidine	0.3238 g
Fatty acids, total monounsaturated	0.4392 g
Threonine	0.4877 g
Folate, food	269.765 g
Fatty acids, total polyunsaturated 17:0	0.0004 g
Fatty acids, total polyunsaturated 24:0	0.0011 g
Cryptoxanthin, beta	41.6875 g
Vitamin E (alpha-tocopherol)	2.9246 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.0748 g
Magnesium, Mg	161.1808 mg
Lysine	0.769 g
Potassium, K	1695.9633 mg
Cystine	0.1234 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Brown rice	1 package	0	0	0
Corn	0.25 cup	31.175	6.7788	0.4894
green bean	1 package	0	0	0
breadcrumb	1 tablespoon	201.7333	0	1.1333
black bean	0.25 cup	165.385	30.2446	0.6887
tilapia fillet	8 ounces	201.7333	0	1.1333
salsa	0.5 cup	37.7	8.632	0.221
blackening seasoning	1 teaspoon	201.7333	0	1.1333