Tilapia Tostadas

By WEEK Producer

Source:

Ashley Simper, MS, RD, LDN OSF ST. FRANCIS MEDICAL CENTER

Ingredients

 

Ingredients
2 – six inch corn tortillas
1/8 tsp cumin, ground
1/8 tsp chili powder, ground
4 oz tilapia
Cooking Spray
½ cup black beans, drained and rinsed
¼ cup mozzarella cheese, low-moisture, part skim, shredded
Pico De Gallo:
½ cup tomatoes, chopped
¼ cup red onion, chopped
1 ½ tsp cilantro, chopped
Squeeze of lime
 
2 Tbsp sour cream, light
Hot sauce


 

Directions

 

1. Preheat oven to 400 degrees Fahrenheit. Place corn tortillas on a baking sheet and bake until crisp (~5 min).
2. Sprinkle cumin and chili powder on both sides of tilapia. Spray a small skillet with cooking spray and cook both sides of tilapia on medium-high heat for 2-3 min, using a spatula to break it apart into pieces as it cooks.
3. In a small bowl, toss tomatoes, red onion, cilantro and squeeze of lime.
4. Place 1/4 cup black beans on each tostada, followed by 1/8 cup mozzarella cheese, ½ of the tilapia, ½ of the Pico de Gallo, 1 Tbsp sour cream and drizzle of hot sauce. 
Makes 2 tostadas. 
 
Nutrition Facts
Per 1 tostada
Calories: 245
Total Fat: 5.5 g
   Saturated Fat: 3 g
Cholesterol: 20 mg
Sodium: 227 mg
Carbohydrate: 27 g
   Fiber: 4 g
Protein: 12 g