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Fiesta Lettuce Wraps and Pepper Boats

Fiesta Lettuce Wraps and Pepper Boats

176 Ratings
176 Ratings
Recipe Image
plate of Fiesta Lettuce Wraps and Pepper Boats
Makes: 4 Servings
Total Cost: $$$$
Preparation 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, jalapeño pepper, and 1/4 teaspoon salt.
  4. Sprinkle both sides of tilapia filets with Southwest chipotle seasoning.
  5. Heat 1 1/2 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 ºF). Flake with a fork and place in a serving dish.
  6. When rice is done, stir in remaining 1/2 tablespoon 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 ounce glass of fat-free (skim) milk. Substitute brown rice with another quick cooking grain, such as whole-wheat couscous if desired.

Learn more about:

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 will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

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 0.7 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 0.6 mg
Vitamin B12 1.6 mcg
Vitamin C 170 mg
Vitamin D 3 mcg
Vitamin E 4 mg
Vitamin K 56 mcg
Folate 105 mcg DFE
Thiamin 0.3 mg
Riboflavin 0.3 mg
Niacin 7 mg
Choline 74 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Fruits 1/4 cups
Vegetables 1 1/4 cups
Grains 1 ounce
Protein Foods 3 ounces
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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025