Monday High Protein Dinner: Baked Tilapia with Black Bean Salsa Recipe
Budget-friendly tilapia with homemade black bean salsa. This Monday high protein dinner is cheap, quick, and way tastier than it has any right to be.
Ingredients
Main ingredients
- tilapia fillets 24 oz
- black beans 1 cup
- cherry tomatoes 1 cup
- red onion 0.25 cup
- cilantro 0.25 cup
- lime 1 piece
Seasonings/Sauce
- olive oil 2 tbsp
- salt 0.5 tsp
- black pepper 0.5 tsp
- ground cumin 0.5 tsp
Nutrition summary
Carbohydrates
21 g
32%
Protein
24 g
37%
Fat
7 g
24%
Cooking steps
-
1
Preheat oven to 400°F. Lightly oil a baking sheet and arrange tilapia fillets in a single layer.
-
2
Brush tilapia with olive oil and season both sides evenly with salt, pepper, and ground cumin.
-
3
Bake tilapia for 14-16 minutes, checking at 14 minutes to avoid overcooking. Fish is done when opaque and flakes easily.
-
4
While tilapia bakes, combine drained black beans, diced cherry tomatoes, finely chopped red onion, cilantro, and juice from lime in a medium bowl.
-
5
Season salsa with a pinch of salt and pepper, mix well, and let sit for 5 minutes to blend flavors before serving atop baked tilapia.
Personalized Q&A
Q. What's the key ingredient in this recipe?
Tilapia fillets are the star of this dish, providing both a mild flavor and a protein-rich base. The homemade black bean salsa adds texture and freshness, complementing the fish with hearty beans, juicy tomatoes, and aromatic cilantro.
Q. How do I avoid overcooking tilapia?
Check the tilapia at the 14-minute mark; it should be opaque and flake easily with a fork. Baking at 400°F ensures quick and even cooking—removing the fillets promptly prevents dryness and keeps them tender.
Q. What gives the salsa its signature flavor?
The combination of black beans, cherry tomatoes, red onion, cilantro, and lime juice creates a bright, hearty salsa. The lime adds tang, while cilantro and onion bring freshness, making the salsa vibrant and flavorful.
Q. How many calories and how much protein are in each serving?
Each 170g serving delivers about 260 kcal and 24g of protein, making it a substantial, high-protein dinner. Carbohydrates are moderate at 21g per serving, and fat is 7g, resulting in a balanced nutritional profile.
Q. Why does this recipe fit Mediterranean and DASH diets?
This recipe uses olive oil, seafood, legumes, and plenty of vegetables—all Mediterranean staples. The sodium level remains moderate, and the DASH emphasis on lean protein and vegetables is reflected in the ingredient list and preparation.
