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.

Prep Time: 45 minutes


  • 6 sweet, mini bell peppers, halved
  • 8 lettuce leaves
  • 1 cup instant brown rice, cooked according to package directions
  • 1 pound tilapia fillets, fresh or frozen, thawed
  • 2 teaspoons Southwest chipotle seasoning (no sodium)
  • 2 tablespoons canola oil, divided
  • 1/4 teaspoon salt
  • 2 lime, divided
  • 1/4 cup reduced-fat sour cream

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


  • Slice peppers in half vertically. Arrange lettuce and 8 pepper halves on a serving platter.
  • Cook brown rice according to package directions.
  • Sprinkle both sides of tilapia fillets with Southwest chipotle seasoning.
  • 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 (fish should be opaque with an internal temperature of at least 145°F). Flake with a fork and place in a serving dish.
  • When rice is done, stir in remaining ½ tbsp oil, juice from one lime and salt. Cut remaining lime into wedges.
  • To make salsa fresca, dice remaining pepper halves, tomato and onion; mix with corn, garlic, jalapeño pepper and salt.
  • To serve, set out pepper-lettuce platter, rice, fish, salsa fresca, sour cream and lime, and let diners build their own boats and wraps.

Recipe and photo courtesy of What’s Cooking? USDA Mixing Bowl.

Nutrition Facts

4 servings

Amount per serving



% DV*
Total Fat 12g
Saturated Fat 3g
Trans Fat 
Cholesterol 60mg
Sodium 370mg
Total Carbs 34g
Dietary Fiber 5g
Sugars 6g
Added Sugars 0g
Protein 28g
Vitamin D 3mcg
Calcium 78mg
Iron 2mg
Potassium 894mg

*Percent Daily Values are included where available. They are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.