Black Bean & White Fish Wraps

  1. Nutrition
  2. Recipes
Prep 5 minutes Cooking 0 Hour-25 Minute Average 4 servings

Ingredients

Amount Ingredient
1 cups Tilapia Fillet
2 cups Black Beans, Canned, Low Sodium
1/4 cups Salsa
2 stalk Green Onions, chopped
1 lemon yields Lemon juice, from one lemon
, ns as to florida or california Avocado, peeled, diced
1 pepper Jalapeno Peppers, finely chopped
1 quarts Coleslaw Mix
1/8 cups Coriander (Cilantro) Leaves, finely chopped
1 tablespoon Olive Oil, Extra Virgin
1 quarts Collard Greens, washed, stems cut off
1 fruit (2" dia) Lime, cut into wedges
0.25 tsp Sea Salt, Fine
, ground Pepper

Steps

1 Preheat the oven to 425. Line a baking sheet with parchment paper. Add tilapia fillets and season with sea salt and pepper. Bake in the oven for 10 to 15 minutes or just until the fish flakes with a fork.
2 In a food processor, combine black beans, salsa, and green onions. Blend until smooth. Transfer to a bowl and set aside.
3 Remove the fish from the oven. Transfer to a mixing bowl and use a fork to break it into pieces. Stir in half the lemon juice. Add the avocado, jalapeno, coleslaw mix, cilantro, olive oil, and remaining lemon juice. Toss well.
4 Heat the bean mixture in the microwave for 30 to 60 seconds or until warmed through.
5 To assemble wraps, spread each collard green wrap with the bean mixture and add the fish and vegetable mix over top.
6 Squeeze a lime wedge over top and wrap. Enjoy!

No Coleslaw Mix? Use shredded cabbage instead.
More Carbs - Use gluten-free tortillas instead.
Not a Wrap Fan? Chop up the collard greens and turn them into a salad.

Nutrition

Dairy Fee Gluten Free High Fiber High Protein Main Dishes, Side Dishes
Nutrient Per Serving RDA%
Proximates
Calories (Energy) 442.67 kcal 15%
Protein 24.26 g 49%
Total lipid (fat) 19.72 g 30%
Carbohydrate, by difference 51.28 g 17%
Fiber, total dietary 21.6 g 86%
Sugars, total 10.56 g  
Minerals
Calcium, Ca 209.85 mg 21%
Iron, Fe 3.96 mg 22%
Sodium, Na 544.49 mg 23%
Vitamins
Vitamin C, total ascorbic acid 102.93 mg 172%
Vitamin B-12 0 µg 0%
Vitamin A, RAE 26.71 µg  
Vitamin E (alpha-tocopherol) 3.24 mg 16%
Vitamin D 0 IU 0%
Lipids
Fatty acids, total monounsaturated 12.39 g  
Fatty acids, total polyunsaturated 2.51 g  
Fatty acids, total trans 0 g  
Cholesterol 27.69 mg 9%
Calories 443
% Daily Value*
Total Fat 20g 30%
Saturated Fat 3g 15%
Trans Fat 0g  
Cholesterol 28mg 9%
Sodium 544mg 23%
Total Carbohydrate 51g 17%
Dietary Fibers 22g 86%
Sugars 11g  
Protein 24g 49%
Vitamin D 0µg  
Calcium 210mg 21%
Iron 4mg 22%
Potassium 954mg 27%
Nutrient Per Serving RDA%
Proximates
Water 213.9 g 11%
Calories (Energy) 442.67 kcal 15%
Energy 1193.83 kJ  
Protein 24.26 g 49%
Total lipid (fat) 19.72 g 30%
Ash 3.9 g  
Carbohydrate, by difference 51.28 g 17%
Fiber, total dietary 21.6 g 86%
Sugars, total 10.56 g  
Sucrose 0.16 g  
Glucose (dextrose) 0.91 g  
Fructose 0.82 g  
Lactose 0 g  
Maltose 0 g  
Galactose 0.1 g  
Starch 0.11 g  
Minerals
Calcium, Ca 209.85 mg 21%
Iron, Fe 3.96 mg 22%
Magnesium, Mg 77.16 mg 19%
Phosphorus, P 194.05 mg 28%
Potassium, K 953.72 mg 27%
Sodium, Na 544.49 mg 23%
Zinc, Zn 1.37 mg 9%
Copper, Cu 0.45 mg 23%
Manganese, Mn 0.48 mg  
Selenium, Se 2.24 µg 3%
Fluoride, F 7.08 µg  
Vitamins
Vitamin C, total ascorbic acid 102.93 mg 172%
Thiamin 0.25 mg  
Riboflavin 0.29 mg  
Niacin 2.78 mg  
Pantothenic acid 1.73 mg  
Vitamin B-6 0.39 mg 19%
Folate, total 162.07 µg  
Folic acid 0 µg  
Folate, food 162.07 µg  
Folate, DFE 162.07 µg  
Choline, total 46.25 mg 9%
Betaine 0.72 mg  
Vitamin B-12 0 µg 0%
Vitamin B-12, added 0 µg  
Vitamin A, RAE 26.71 µg  
Retinol 0 µg  
Carotene, beta 295.86 µg  
Carotene, alpha 26.66 µg  
Cryptoxanthin, beta 33.34 µg  
Vitamin A, IU 13497.51 IU 270%
Lycopene 981.48 µg  
Lutein + zeaxanthin 393.77 µg  
Vitamin E (alpha-tocopherol) 3.24 mg 16%
Vitamin E, added 0 mg  
Tocopherol, beta 0.06 mg  
Tocopherol, gamma 0.37 mg  
Tocopherol, delta 0.02 mg  
Tocotrienol, alpha 0 mg  
Tocotrienol, beta 0.07 mg  
Tocotrienol, gamma 0 mg  
Tocotrienol, delta 0 mg  
Vitamin D (D2 + D3) 0 µg  
Vitamin D 0 IU 0%
Vitamin K (phylloquinone) 36.47 µg 0%
Dihydrophylloquinone 0 µg  
Lipids
Fatty acids, total saturated 3 g 15%
4:0 0 g  
6:0 0 g  
8:0 0 g  
10:0 0 g  
12:0 0 g  
13:0 0 g  
14:0 0 g  
15:0 0 g  
16:0 2.18 g  
17:0 0 g  
18:0 0.06 g  
20:0 0 g  
22:0 0 g  
24:0 0 g  
Fatty acids, total monounsaturated 12.39 g  
14:1 0 g  
15:1 0 g  
16:1 undifferentiated 0.7 g  
16:1 c 0 g  
16:1 t 0 g  
17:1 0.01 g  
18:1 undifferentiated 9.15 g  
18:1 c 0 g  
18:1 t 0 g  
20:1 0.03 g  
22:1 undifferentiated 0 g  
22:1 c 0 g  
22:1 t 0 g  
24:1 c 0 g  
Fatty acids, total polyunsaturated 2.51 g  
18:2 undifferentiated 1.79 g  
18:2 n-6 c,c 0.01 g  
18:2 CLAs 0 g  
18:2 t not further defined 0 g  
18:3 undifferentiated 0.2 g  
18:3 n-3 c,c,c (ALA) 0.12 g  
18:3 n-6 c,c,c 0.02 g  
18:4 0 g  
20:2 n-6 c,c 0 g  
20:3 undifferentiated 0.02 g  
20:3 n-3 0 g  
20:3 n-6 0 g  
20:4 undifferentiated 0 g  
20:5 n-3 (EPA) 0 g  
22:4 0 g  
22:5 n-3 (DPA) 0 g  
22:6 n-3 (DHA) 0 g  
Fatty acids, total trans 0 g  
Fatty acids, total trans-monoenoic 0 g  
Fatty acids, total trans-polyenoic 0 g  
Cholesterol 27.69 mg 9%
Phytosterols 0.16 mg  
Stigmasterol 2.03 mg  
Campesterol 5.03 mg  
Beta-sitosterol 76.39 mg  
Amino Acids
Tryptophan 0.11 g  
Threonine 0.34 g  
Isoleucine 0.43 g  
Leucine 0.76 g  
Lysine 0.64 g  
Methionine 0.13 g  
Cystine 0.09 g  
Phenylalanine 0.53 g  
Tyrosine 0.22 g  
Valine 0.53 g  
Arginine 0.49 g  
Histidine 0.25 g  
Alanine 0.44 g  
Aspartic acid 1.15 g  
Glutamic acid 1.45 g  
Glycine 0.4 g  
Proline 0.51 g  
Serine 0.57 g  
Hydroxyproline 0 g  
Other
Alcohol, ethyl 0 g  
Caffeine 0 mg  
Theobromine 0 mg