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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 300.0
  • Total Fat: 7.0 g
  • Cholesterol: 47.5 mg
  • Sodium: 1,347.2 mg
  • Total Carbs: 25.5 g
  • Dietary Fiber: 5.7 g
  • Protein: 24.2 g

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MB's Baked Costa Rican-Style Tilapia with Pineapples, Black Beans and Rice

Submitted by: SWEENEYME


Number of Servings: 6

Ingredients

    1 Cup Brown Rice
    2 Cups Low-Sodium Chicken Broth
    1/4 Cup Freshly Squeezed Orange Juice
    1 Lime, Juiced
    2 Tbsp. Olive Oil
    1/4 Cup Finely Chopped Fresh Cilantro, plus more for garnish
    2 Garlic Cloves, Minced
    1 tsp. Sugar
    Kosher Salt and Freshly Ground Black Pepper
    4 (5-7 Ounce) Tilapia Filets, Rinsed and Patted Dry
    2 Cups Medium Salsa
    1 (15-ounce) Can Black Beans, Drained and Rinsed
    2 Cups Diced Fresh Pineapple
    2 Limes, Thinly Sliced

Directions

Combine the rice and chicken broth in a pot over medium heat and bring to a boil. Reduce the heat to low, cover, and cook until the rice is tender and has absorbed all of the liquid, about 20 minutes.

In a mixing bowl, whisk together the orange juice, lime juice, oil, 2 Tbsp of the cilantro, the garlic, and sugar. Season with salt and pepper. Add the tilapia filets to the marinade, turning to coat. Marinate in the refrigerator for 20 minutes, turning occasionally.

Preheat the oven to 400 degrees F.

Stir together the cooked rice, salsa, beans, and remaining 2 Tbsp. of the cilantro in a 2 or 3-quart baking dish. Remove the tilapia from the marinade, reserving the marinade, and lay the fish filets over the rice mixture, overlapping if necessary. Pour the reserved marinade over the fish. Shingle the lime slices over the fish. Bake until the fish flakes easily, is opaque, and cooked through, 25 to 30 minutes. Garnish with chopped cilantro before serving.

Serving Size: Divide into 6 Servings

Number of Servings: 6

Recipe submitted by SparkPeople user SWEENEYME.






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