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Fiesta Lettuce Wraps and Pepper Boats

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Fiesta Lettuce Wraps and Pepper Boats
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Fiesta Lettuce Wraps and Pepper Boats
En Español

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Recipe Total Cost
  • Makes: 4 Servings
  • Prep Time: 45 minutes

Using bell peppers and lettuce for wraps is a fun way to increase vegetables on the plate. Lettuce leaves and mini peppers are perfect for a build-your-own Southwestern meal or as appetizers.

Ingredients

  • 6 sweet, mini bell peppers
  • 8 lettuce leaves
  • 1 cup instant brown rice (dry)
  • 1 pound tilapia filets, fresh or frozen (thawed)
  • 2 teaspoons Southwest chipotle seasoning (no sodium)
  • 2 tablespoons canola oil (divided)
  • 1/4 teaspoon salt
  • 2 limes (divided)
  • 1/4 cup reduced-fat sour cream
For the Salsa Fresca:
  • 1/2 cup yellow corn (frozen or canned, no-salt added)
  • 1 medium tomato
  • 1 small onion
  • 1 clove garlic (minced)
  • 1 jalapeno pepper (minced)
  • 1/4 teaspoon salt

Directions

1 .Slice peppers in half vertically. Arrange lettuce and 8 pepper halves on a serving platter.

2. Cook brown rice according to package directions.

3. To make salsa fresca, dice remaining pepper halves, tomato, and onion; mix with corn, garlic, and jalapeño pepper, and ¼ tsp salt.

4. Sprinkle both sides of tilapia filets with Southwest chipotle seasoning.

5. Heat 1½ tbsp canola oil in a large nonstick skillet over medium-high heat. Add fish to pan, and cook for 3 minutes on each side (cook fish until it is opaque, 145 ºF). Flake with a fork and place in a serving dish.

6. When rice is done, stir in remaining ½ tbsp oil, juice from one lime, and ¼ tsp salt. Cut remaining lime into wedges.

7. To serve, set out pepper-lettuce platter, rice, fish, salsa fresca, sour cream, and lime, and let diners build their own boats and wraps

Notes

Serving Suggestion: Serve with an 8 oz glass of fat-free (skim) milk. Substitute brown rice with another quick cooking grain, such as whole-wheat couscous if desired.

Source:

Produce For Better Health Foundation

Nutrition Information

Nutrients Amount
Total Calories 350
Total Fat 12 g
Saturated Fat 3 g
Cholesterol 60 mg
Sodium 370 mg
Carbohydrates 34 g
Dietary Fiber 5 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 28 g
Vitamin D 3 mcg
Calcium 78 mg
Iron 2 mg
Potassium 894 mg
N/A - data is not available
Nutrients Amount
Total Calories 350
Total Fat 12 g
Saturated Fat 3 g
Monounsaturated Fat 6 g
Polyunsaturated Fat 3 g
Linoleic Acid 2 g
α-Linolenic Acid 1 g
Omega 3 - EPA 4 mg
Omega 3 - DHA 106 mg
Cholesterol 60 mg
Carbohydrates 34 g
Dietary Fiber 5 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 28 g
Minerals
Calcium 78 mg
Potassium 894 mg
Sodium 370 mg
Copper 224 mcg
Iron 2 mg
Magnesium 82 mg
Phosphorus 300 mg
Selenium 49 mcg
Zinc 1 mg
Vitamins
Vitamin A 268 mcg RAE
Vitamin B6 1 mg
Vitamin B12 2 mcg
Vitamin C 170 mg
Vitamin D 3 mcg
Vitamin E 4 mg
Vitamin K 56 mcg
Folate 105 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 7 mg
Choline 74 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Fruits
1/4 cups
Vegetables
1 1/4 cups
Grains
1 ounce
Protein Foods
3 ounces