Craving a vibrant, flavorful meal that’s also incredibly good for you? This Seared Tilapia Burrito Bowl with Cabbage Slaw is a perfect healthy burrito bowl recipe, offering fresh ingredients and satisfying textures without the heavy feeling. You’ll love how easy it is to bring this delicious and nutritious dish to your table.
Key Ingredients & Substitutions:
- Tilapia: Use any firm white fish like cod or mahi-mahi if tilapia isn’t available.
- Cabbage: Green or purple cabbage works well; pre-shredded cabbage saves time.
- Avocado: Essential for creamy richness; skip if you don’t have it.
- Cilantro: Fresh is best, but a pinch of dried cilantro can be used in a pinch.
- Lime Juice: Freshly squeezed lime juice brightens all the flavors.
- Quinoa: Brown rice or even cauliflower rice are great grain alternatives.
Ingredients:
For the Tilapia:
- 2 tilapia fillets (about 6 oz each)
- 1 tablespoon olive oil
- 1 teaspoon chili powder
- 1/2 teaspoon ground cumin
- 1/4 teaspoon garlic powder
- Salt and black pepper to taste
For the Cabbage Slaw:
- 2 cups shredded green cabbage
- 1/4 cup fresh cilantro, chopped
- 2 tablespoons fresh lime juice
- 1 tablespoon olive oil
- Salt and black pepper to taste
For the Bowl Assembly:
- 2 cups cooked quinoa
- 1 cup canned black beans, rinsed and drained
- 1 ripe avocado, diced
- Optional toppings: salsa, hot sauce, a sprinkle of queso fresco (if desired)
How Much Time Will You Need?
- Total Time: 25 minutes
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Servings: 2
- Calories per serving: Approximately 450-500
- Tools Needed: Large non-stick skillet, mixing bowls, sharp knife.
Step-by-Step Instructions:
1. Prepare the Tilapia Seasoning
In a small bowl, combine the chili powder, ground cumin, garlic powder, salt, and pepper. Pat your tilapia fillets dry with a paper towel. This helps them sear better.
2. Sear the Tilapia
Heat 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat. Sprinkle the seasoning mixture generously over both sides of the tilapia fillets. Cook for 3-4 minutes per side, until the fish is opaque and flakes easily with a fork.
3. Make the Cabbage Slaw
While the tilapia cooks, combine the shredded cabbage and chopped cilantro in a medium bowl. Drizzle with 2 tablespoons of fresh lime juice and 1 tablespoon of olive oil. Season with salt and pepper, then toss gently to combine.
4. Assemble Your Burrito Bowls
Divide the cooked quinoa evenly between two bowls. Top each with half of the rinsed black beans. Flake the seared tilapia over the quinoa and beans.
5. Add the Toppings
Spoon a generous portion of the fresh cabbage slaw into each bowl. Add diced avocado and any optional toppings like salsa or hot sauce. Enjoy your delicious healthy burrito bowl!
Variation Ideas:
- Add corn for extra sweetness and texture.
- Include thinly sliced bell peppers for more crunch and nutrients.
- Use a dollop of Greek yogurt as a creamy, healthier alternative to sour cream.
- Spice it up with a few slices of fresh jalapeño.
Storage Instructions:
Store any leftover Seared Tilapia Burrito Bowl components separately in airtight containers in the refrigerator. The tilapia will keep for up to 2 days, and the slaw for 2-3 days. Reheat the quinoa, beans, and fish gently in the microwave or a skillet, then add the fresh slaw and avocado before serving.
Frequently Asked Questions:
- Can I use frozen tilapia? Yes, just make sure to thaw it completely and pat it very dry before seasoning and searing.
- Is this recipe gluten-free? Absolutely! All ingredients in this healthy burrito bowl recipe are naturally gluten-free.
- Can I prepare components ahead of time? You can cook the quinoa and make the cabbage slaw a day in advance. Store them separately in the refrigerator.
- What if I don’t like cilantro? Feel free to omit it or substitute with fresh parsley.
- How can I make this spicier? Add a pinch of cayenne pepper to the tilapia seasoning or a generous dash of your favorite hot sauce.
- Can I bake the tilapia instead of searing? Yes, bake at 400°F (200°C) for 12-15 minutes, or until cooked through.
