UNC Health Care

Fiesta Lettuce Wraps and Pepper Boats

Add colorful veggies to your plate with build-your-own lettuce wraps.

Number of servings: 4

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)
  • ¼ teaspoon salt
  • 2 limes (divided)
  • ¼ cup reduced-fat sour cream

For the salsa fresca:

  • ½ cup yellow corn (frozen or canned, no salt added)
  • 1 medium tomato
  • 1 small onion
  • 1 clove garlic (minced)
  • 1 jalapeño pepper (minced)
  • ¼ 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, jalapeño pepper, and ¼ teaspoon salt.
  4. Sprinkle both sides of tilapia filets with Southwest chipotle seasoning
  5. Heat 1½ tablespoons 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°F). Flake with a fork and place in a serving dish.
  6. When rice is done, stir in remaining ½ tablespoon oil, juice from one lime, and ¼ tablespoon 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.

Per serving 350 calories, 12 g total fat, 2.5 g saturated fat, 28 g protein, 34 g carbohydrates, 5 g dietary fiber, 370 mg sodium.

Recipe courtesy of the U.S. Department of Agriculture, nal.usda.gov