Tilapia Tostadas with Corn-Zucchini Saute and Basmati-Lime Pilaf

Recipe developed by Chef Leslie Cairns. Photo by Emily Simenauer on Unsplash for illustrative purposes only.

Tilapia Tostadas with Corn-Zucchini Saute and Basmati-Lime Pilaf

This complete meal is easy to put together and can serve a crowd. It’s also easy to half if you don’t want to make quite so much.

Ingredients

Tostadas

  • 12 6-inch white flour tortillas
  • 1 tsp chili powder

Tilapia Filling

  • 1 tbsp vegetable oil
  • 4 (3-4oz) tilapia fillets
  • 1 tbsp vegetable oil
  • 1 garlic clove
  • 1 green onion, chopped
  • 1/2 cup cilantro, chopped

Zucchini-Corn Saute

  • 2 medium zucchini, diced
  • 2 cups of frozen corn
  • 1 medium sweet red pepper, diced
  • 1 tsp red chili flakes
  • 1 tbsp vegetable oil

Basmati-Lime Pilaf

  • 3 cups basmati rice
  • 5 cups of water
  • 2 tsp lime juice
  • 1 tsp lime zest
  • 3 tbsp cilantro

Directions

  1. You should start by preparing the Basmati-Lime Pilaf.
  2. Bring the water to boil and add the rice.
  3. Cover and cook for approximately 15 minutes or until the water is absorbed.
  4. Add the lime juice, lime zest and cilantro.
  5. Cover and allow the flavours to infuse.
  6. For the Tostada: Preheat the oven to 350° F.
  7. Mix the chili powder with the vegetable oil.
  8. Brush the flour tortillas with the chili oil and bake until the tortillas are crisp.
  9. Set aside.
  10. For the Tilapia Filling: Saute the onion and garlic in 1 tbsp vegetable oil.
  11. Add roughly chopped tilapia and cook until fish becomes firm.
  12. Toss the fish with freshly chopped cilantro.
  13. Set aside.
  14. For the Zucchini-Corn Saute: Heat the oil in a pan.
  15. Add the vegetables and cook on high heat until the zucchini is tender.
  16. Set aside.
  17. To assemble: Place a crisp tortilla on a plate.
  18. Layer the rice, vegetable saute and fish.
  19. Serve warm.

Nutrient Analysis

Calories: 319 g

Protein: 18 g

Carbohydrates: 49 g

Fibre: 1.8 g

Total Fat: 6 g

Sodium: 50 mg

Phosphorus: 199 mg

Potassium: 432 mg

Renal Diet Nutrient Analysis

Servings per recipe: 12

Serving size: 1 Tostada with filling

Renal and Diabetic Exchanges

2 protein
3 starch
1 vegetable

Leave a Reply