Description
Enjoy the fresh, vibrant flavors of tacos in an easy-to-make bowl. Features seasoned and seared fish with rice, beans, corn, and your favorite taco toppings. A healthy and satisfying meal.
Ingredients
Scale
- For the Blackened Fish:
- 1.5 pounds firm white fish fillets (cod, tilapia, or mahi-mahi)
- 2 tablespoons olive oil
- 1 tablespoon smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon dried oregano
- ½ teaspoon dried thyme
- ¼ teaspoon cayenne pepper (or more, to taste)
- ¼ teaspoon salt
- ⅛ teaspoon black pepper
- For the Taco Bowls:
- 4 cups cooked rice (brown, white, or quinoa)
- 2 cups shredded lettuce
- 1 cup black beans, rinsed and drained
- 1 cup corn (fresh, frozen, or canned)
- 1 cup diced tomatoes
- ½ red onion, thinly sliced or diced
- ½ cup chopped fresh cilantro
- ½ cup crumbled cotija cheese (or feta)
- Lime wedges, for serving
- Optional Toppings:
- Avocado or guacamole
- Salsa
- Sour cream or plain Greek yogurt
- Pickled jalapeños
- Hot sauce
Instructions
- 1. Prepare the Blackened Seasoning: In a small bowl, whisk together the smoked paprika, garlic powder, onion powder, dried oregano, dried thyme, cayenne pepper, salt, and black pepper.
- 2. Coat the Fish: Pat the fish fillets completely dry with paper towels. Generously sprinkle the blackened seasoning mixture over all sides of the fish fillets, pressing gently to make sure it adheres.
- 3. Heat the Skillet: Place a large, heavy-bottomed skillet over medium-high heat. Add the olive oil to the skillet and heat until it shimmers and is just starting to smoke slightly.
- 4. Sear the Fish: Carefully place the seasoned fish fillets in the hot skillet. Cook for 3 to 4 minutes per side, until the fish develops a dark crust and flakes easily with a fork. Cook in batches if necessary.
- 5. Rest the Fish: Remove the fish from the skillet and let it rest on a plate for a few minutes.
- 6. Assemble the Bowls: Divide the cooked rice among your serving bowls. Arrange the shredded lettuce, black beans, corn, diced tomatoes, and sliced red onion over the rice.
- 7. Add the Fish and Toppings: Flake the rested blackened fish into large pieces and place them on top of the other ingredients. Sprinkle with chopped fresh cilantro and crumbled cotija cheese.
- 8. Serve: Serve immediately with lime wedges on the side and optional toppings.
Notes
Store components separately in airtight containers in the refrigerator for up to 2-4 days. Reheat fish gently in a skillet or microwave. Rice can be reheated with a little water. Vegetables are best served cold or at room temperature. Leftovers can be used for salads, quesadillas, or tostadas.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Category: Main Course
- Method: Pan-Seared
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 500
- Sugar: 8g
- Sodium: 450mg
- Fat: 18g
- Carbohydrates: 55g
- Fiber: 10g
- Protein: 30g