Ideal Meals
Ideal Meals™ are deliciously quick and easy-to-prepare meals developed by Produce for Kids’ very own Chef Marshall O'Brien and reviewed by our Registered Dietitian, Estela Schnelle. Whether you've had a long day at the office or managing your household, we'll help you get dinner on the table with ease.
Orange Salsa Tilapia
For a complete meal serve Orange Salsa Tilapia with:
- 1 baked potato topped with chopped cherry or grape tomatoes and low-fat sour cream
- Wannabe Apple Pie: Place sliced apples on graham crackers, sprinkle with cinnamon and drizzle with caramel apple dip
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Serves 4
Preparation Time: 35 minutes
Ingredients:
- 1 orange, peeled and all white pith removed
- 1 can (15 oz.) black beans, rinsed and drained
- 1 red bell pepper, seeded and finely chopped
- 1 jalapeño pepper, seeded and finely chopped (optional)
- 1/2 cup finely chopped cilantro leaves (stems removed)
- 1/2 cup chopped sweet onion
- 1 Tbsp. fresh lime juice
- 1 tsp. canola oil, plus more for brushing on fish
- Salt and freshly ground black pepper, to taste
- 4 tilapia fresh or frozen fillets (4 oz. each), thawed if frozen
Directions:
For salsa, slice and roughly chop orange; place orange pieces with all juice into a bowl. Add remainder of salsa ingredients (beans through salt and pepper) and stir. Let salsa stand 30 minutes before serving to allow flavors to meld.
For fish, heat oven to 400 F. Spray baking pan with cooking spray. Place fish fillets on baking pan; brush with olive oil and sprinkle with salt and pepper. Bake 12-14 minutes or until fish flakes easily with a fork. Spoon desired amount of salsa over fish.
Nutrition Information:
Orange Salsa Tilapia Calories 835; Fat ; Protein ; Carbohydrate ; Fiber 15g; Cholesterol 63mg; Sodium 730mg; Calcium 15%DV; Vitamin A 36%DV; Vitamin C 175%DV; Iron 24%DV
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