Blackened Fish Taco Bowls

Ingredients

• 1/2 cup Sour Cream (full-fat, for avocado sour cream)
• 1 large Avocado (ripe, peeled and pitted)
• 1 tablespoon Lime Juice (freshly squeezed from 1/2 lime)
• 1/4 teaspoon Salt (to taste)
• 1/8 teaspoon Black Pepper (freshly ground)
• 2 tablespoons Olive Oil (for seasoning mix)
• 2 tablespoons Two Brothers Blackened Seasoning (store‑brand blackened spice blend)
• 4 pieces Tilapia Fillets (about 4 oz each, fresh)
• 2 ears Fresh Corn on the Cob (kernels removed, reserve kernels)
• 1 tablespoon Cooking Oil (high‑smoke‑point oil for pan)
• 2 cups Precooked White Rice (Heinen's ready‑to‑heat rice)
• 1 cup Black Beans (canned, rinsed and warmed)
• 1 cup Tomatoes (diced, preferably Roma)
• 1 cup Red Cabbage (thinly sliced)
• 1/2 cup Corn Chips (crushed for topping)
• 1/4 cup Jalapeños (sliced, optional for heat)
• 2 tablespoons Cilantro (chopped, for garnish)
• to taste Additional Salt & Pepper (for final seasoning)

Instructions

1. Make Avocado Sour Cream

   In a large mixing bowl combine the sour cream, peeled avocado, lime juice, salt, and pepper. Use a hand masher to mash until smooth and creamy.

   Time: PT5M

2. Prepare Blackened Seasoning Oil

   In a small bowl mix the olive oil with Two Brothers Blackened Seasoning until fully incorporated.

   Time: PT2M

3. Coat Tilapia Fillets

   Pat the tilapia fillets dry, then brush or drizzle both sides with the blackened seasoning oil, ensuring an even coat.

   Time: PT2M

4. Cook Corn Kernels

   Heat the large skillet over high heat, add a little cooking oil, then add the corn kernels. Sauté for 2‑3 minutes per side until browned and slightly charred.

   Time: PT5M

   Temperature: high

5. Cook Blackened Tilapia

   In the same skillet, lower the heat to medium‑high and add a bit more oil if needed. Place the coated tilapia fillets in the pan and cook 3‑4 minutes per side, or until the fish flakes easily. It may break apart slightly, which is fine for a bowl.

   Time: PT8M

   Temperature: medium‑high

6. Warm Rice and Beans

   While the fish cooks, heat the precooked white rice and warmed black beans in a microwave or on the stovetop until hot.

   Time: PT2M

7. Assemble the Taco Bowls

   Divide the warm rice into four serving bowls. Top each with black beans, corn kernels, diced tomatoes, sliced red cabbage, pieces of blackened tilapia, crushed corn chips, and optional jalapeños. Drizzle generous spoonfuls of the avocado sour cream over the top and garnish with chopped cilantro.

   Time: PT5M

Nutrition Facts

Calories

450

Protein

25 g

Carbohydrates

55 g

Fat

12 g

Fiber

8 g

Ingredient Substitutions

• Instead of Sour Cream: Greek yogurt
• Instead of Avocado: mashed ripe banana (for texture)
• Instead of Lime Juice: lemon juice
• Instead of Olive Oil: vegetable oil
• Instead of Two Brothers Blackened Seasoning: Cajun seasoning
• Instead of Tilapia Fillets: cod, catfish
• Instead of Fresh Corn on the Cob: frozen corn kernels
• Instead of Cooking Oil: canola oil
• Instead of Precooked White Rice: brown rice, quinoa
• Instead of Black Beans: pinto beans
• Instead of Tomatoes: canned diced tomatoes (drained)
• Instead of Red Cabbage: purple cabbage
• Instead of Corn Chips: tortilla strips
• Instead of Jalapeños: serrano peppers
• Instead of Cilantro: parsley

Equipment Needed

• Large Mixing Bowl
• Hand Masher
• Small Bowl
• Plate
• Large Skillet
• Cutting Board
• Chef's Knife
• Measuring Spoons
• Spatula or Spoon
• Serving Bowls

Critical Steps — Do Not Skip

• Mash avocado into sour cream until smooth
• Brown corn kernels until golden
• Cook tilapia until it flakes but remains moist
• Assemble bowl with all components and finish with avocado sour cream

Chef Tips from the Video

• Pat the fish dry before coating to help the seasoning stick
• Use a fresh lime for the brightest flavor
• For extra crunch, toast the corn chips briefly in a dry pan

Troubleshooting

Storage

Refrigerator: Store leftovers in an airtight container for up to 3 days. Keep the avocado sour cream separate to prevent sogginess.

Freezer: Freezing is not recommended due to the fresh vegetables and sour cream texture.

Room temperature: Do not leave assembled bowls at room temperature for more than 2 hours.

Make-Ahead Tips

• Prepare the avocado sour cream a day ahead and store refrigerated
• Cook and portion the rice and beans in advance
• Trim corn kernels and keep them in a sealed bag until ready to sauté

Frequently Asked Questions