Pan Seared Tilapia Over Indian Corn Recipe

Ingredients

• 1 tbsp Extra Virgin Olive Oil (for sautéing aromatics)
• 1 medium Red Onion (diced)
• 2 cloves Garlic (minced)
• 0.5 Jalapeño (minced, seeds removed for less heat)
• 2 cups Fresh Corn Kernels (kernels cut from 4 ears of corn)
• 1 tbsp Ground Cumin (smoky flavor)
• 1 tbsp Smoked Paprika (adds smoky depth)
• 15 oz White Beans (Canned Cannellini) (rinsed and drained)
• 1 cup Grape Tomatoes (quartered)
• 1 lb Tilapia Fillets (skinless, cut into 4 equal portions)
• 1 tbsp Unsalted Butter (added at end of corn mixture)
• 0.25 cup Fresh Cilantro (chopped, loosely packed)
• to taste Salt
• to taste Black Pepper (freshly ground)

Instructions

1. Season Tilapia

   Pat the tilapia fillets dry, then rub each side with a pinch of salt, smoked paprika (use half the tablespoon), and freshly ground black pepper.

   Time: PT5M

2. Prep Vegetables

   Dice the red onion, mince the garlic and jalapeño, cut corn kernels from the cobs, quarter the grape tomatoes, and roughly chop the cilantro.

   Time: PT12M

3. Sauté Aromatics

   Heat 1 tsp olive oil in the corn sauté pan over medium‑high heat. Add onion, garlic, and jalapeño, sprinkle a pinch of salt, and cook until the onion becomes translucent.

   Time: PT5M

   Temperature: medium‑high

4. Add Corn and Spices

   Stir in the fresh corn kernels, 1 tbsp ground cumin, and 1 tbsp smoked paprika. Cook, stirring occasionally, until the corn is tender and fragrant.

   Time: PT5M

   Temperature: medium‑high

5. Incorporate Beans and Tomatoes

   Add the rinsed white beans and quartered grape tomatoes to the pan. Season with a pinch of salt and black pepper, then cook just until the beans and tomatoes are heated through.

   Time: PT5M

   Temperature: medium‑high

6. Finish Corn Mixture

   Add 1 tbsp butter and the chopped cilantro to the pan. Stir until the butter melts and everything is glossy.

   Time: PT2M

   Temperature: medium‑high

7. Sear Tilapia – First Side

   Heat a little olive oil in the fish sauté pan over medium‑high heat. When the oil shimmers, place the seasoned tilapia fillets in the pan without crowding. Cook 2‑3 minutes until the edges turn opaque and a golden crust forms.

   Time: PT3M

   Temperature: medium‑high

8. Sear Tilapia – Second Side

   Flip the fillets gently and cook another 1‑2 minutes until the second side is lightly browned and the fish is cooked through.

   Time: PT2M

   Temperature: medium‑high

9. Plate and Serve

   Spoon a generous portion of the corn‑bean‑tomato mixture onto each plate, lay a tilapia fillet on top, and garnish with any remaining cilantro.

   Time: PT2M

Nutrition Facts

Calories

450

Protein

30g

Carbohydrates

45g

Fat

12g

Fiber

8g