Foil Baked Fish With Black Beans And Corn

Are you looking for a healthy and delicious meal idea for dinner tonight? Try making foil baked fish with black beans and corn! This easy recipe is not only packed with flavor but also provides essential nutrients that are good for your body. In this article, we will provide you with step-by-step instructions on how to make this dish, including cooking tips and nutritional information.

Ingredients

Here are the ingredients you need to make this foil baked fish with black beans and corn:

4 large tilapia fillets
1 can of black beans, rinsed and drained
1 can of sweet corn, drained
1 red bell pepper, sliced into thin strips
1 green bell pepper, sliced into thin strips
2 cloves of garlic, minced
1 teaspoon of ground cumin
1 teaspoon of paprika
1 teaspoon of chili powder
1 tablespoon of olive oil
Salt and pepper to taste
4 large pieces of foil (about 12x18 inches each)

Instructions

Follow these steps to make foil baked fish with black beans and corn:

Preheat your oven to 400°F.
In a large bowl, mix together the black beans, corn, red bell pepper, green bell pepper, garlic, cumin, paprika, chili powder, and olive oil until well combined.
Tear off four large pieces of foil (about 12x18 inches each).
Place one tilapia fillet in the center of each piece of foil, and season with salt and pepper to taste.
Divide the black bean and corn mixture evenly among the four foil packets, spooning it over the top of the tilapia fillets.
Fold the sides of the foil up and over the fish and vegetables, and then fold the top and bottom of the foil over to seal the packets tightly.
Place the foil packets on a baking sheet, and bake in the preheated oven for 20-25 minutes, or until the fish is cooked through and flakes easily with a fork.
Carefully open the foil packets, and serve the fish and vegetables hot.

Cooking Tips

Here are some cooking tips to help you make the best foil baked fish with black beans and corn:

Related Corn

You can use any type of white fish instead of tilapia, such as cod, halibut, or haddock.
If you don't have canned corn, you can substitute with frozen corn kernels.
For extra flavor, you can add fresh cilantro or lime juice to the black bean and corn mixture before spooning it over the fish.
Make sure to create a tight seal with the foil packets to prevent any juices from leaking out during baking.
You can serve this dish with a side of rice or quinoa for a complete meal.

Nutritional Information

Here is the nutritional information for one serving (1 tilapia fillet with black bean and corn mixture):

Calories: 310
Protein: 29g
Carbohydrates: 28g
Fiber: 8g
Sugar: 4g
Fat: 8g
Saturated Fat: 1g
Cholesterol: 60mg
Sodium: 290mg

This foil baked fish with black beans and corn is not only delicious but also a healthy meal choice. It's packed with protein, fiber, and essential nutrients that your body needs. Give this recipe a try the next time you're looking for an easy and nutritious dinner option.