- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 555.8
- Total Fat: 11.8 g
- Cholesterol: 50.0 mg
- Sodium: 585.5 mg
- Total Carbs: 73.9 g
- Dietary Fiber: 11.0 g
- Protein: 39.9 g
Costa Rican-Style Tilapia with Pineapples Black Beans and RiceSubmitted by: GIDGET73
IntroductionThis only works as a DASH adaptation if the salsa is low sodium and the Beans are rinsed very well. These are hiding places for sodium. Also, I add no salt or sugar to the marinade. This only works as a DASH adaptation if the salsa is low sodium and the Beans are rinsed very well. These are hiding places for sodium. Also, I add no salt or sugar to the marinade.
1 cup brown basmati rice
2 cups low-sodium chicken broth
1/4 cup freshly squeezed orange juice
1 lime, juiced
2 tablespoons olive oil
1/4 cup finely chopped fresh cilantro, plus more for garnish
2 garlic cloves, minced
4 (5 to 7-ounce) tilapia fillets, rinsed and patted dry
2 cups low sodium no sugar tomato salsa
1 (15-ounce) can black beans, drained and rinsed well
2 cups diced fresh pineapple
2 limes, thinly sliced
Preheat the oven to 400 degrees F.
In a mixing bowl, whisk together the orange juice, lime juice, oil, 2 tablespoons of the cilantro, and the garlic; season with pepper . Add the tilapia fillets to the marinade, turning to coat. Marinate in the refrigerator for 20 minutes, turning occasionally.
Stir together the cooked rice, salsa, beans, pineapple, and remaining 2 tablespoons of the cilantro in a 2 or 3-quart baking dish. Remove the tilapia from the marinade, reserve the marinade, and lay the fish fillets 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.
Number of Servings: 4
Recipe submitted by SparkPeople user GIDGET73.