Foil-Baked Tilapia with Black Beans & Corn

Being on a diet is something that produces change for the whole family.  Sometimes they’re happy with the change, sometimes not so much.  For example, I’ve become more conscious of the fact that I do not eat a lot of fruit.  I love vegetables, just not fruit.  And as a parent, I cannot expect my child to eat the fruit I’m pushing at her if I do not eat it myself.  So I’m trying to eat more, and teach her by my example.  Also, my cooking diet meals means that my husband also eats diet meals.  He is really a rock star husband, he never complains and even compliments the diet food.

Sundays have always been our day of indulgence.  It is his only day off during the week and he likes to make the most of it.  When he woke up this past Sunday, he said that he wanted to grill, he went look in our deep freeze and said how about either pork chops or ribs.  Both sounded GREAT, but I knew they would not end up remotely healthy.  I found this recipe online and figured we could always grill it instead of bake it.

This was pretty easy to make, quick to cook (we did end up baking it, not grilling it) and packed a major punch of flavor.  The compound butter cooks on the fish and melts down to the corn and black beans, infusing them with that amazing chipotle flavor.  As a low-cal high-taste dinner, it will be on our menu more often!

Foil Baked Tilapia with Black Beans & Corn

Foil-Baked Tilapia with Black Beans & Corn
Recipe from:  Pink Parsley, originally from America’s Test Kitchen

4 tilapia fillets
salt and pepper
Cajun seasoning, if desired
4 tbsp softened butter
1 tsp orange zest
2 tbsp orange juice
2 tsp minced chipotle chilis in adobo sauce
2 cloves minced garlic
1  can low-sodium black beans, rinsed and drained
1 can low-sodium corn, drained
1/2 red onion, minced
2 green onions, minced
1/4 cup fresh chopped cilantro


  • Preheat the oven to 450 degrees.
  • In a small bowl, combine the softened butter with 1 tsp of the chipotle chili in adobo sauce, the orange zest, 1 clove garlic, 1/2 tsp salt and 1/4 tsp pepper.  Set aside.
  • Pat the fish dry with paper towels and season with desired seasonings (salt and pepper, or I used the Cajun seasoning).  Spread the butter mixture over the fish.
  • In a medium-sized bowl, combine the beans, corn, red onion, green onion, 2 tbsp cilantro, orange juice, 1 tsp minced chipotle pepper in adobo, 1 clove garlic, 1/2 tsp salt and 1/4 tsp pepper, mix until well incorporated.
  • Lay four sheets of foil on the counter and evenly divide the corn and bean mixture between them.  Lay a piece of fish on top of each and fold the foil, sealing the edges.
  • Arrange in a single layer in a baking dish and bake until cooked through, 20-30 minutes.  Fish is done when it flakes when a fork is stuck in it.  Open the packets and serve, sprinkled with extra cilantro if desired.

327 calories per serving



One response to “Foil-Baked Tilapia with Black Beans & Corn

  1. Just fantastic! Easy and amazing flavor

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