Baked Costa Rican – Syle Tilapia with Pineapples, Black Beans and Rice

Picture of Baked Costa Rican-Style Tilapia with Pineapples, Black Beans and Rice Recipe

Ingredients

  • 1 cup long-grain white rice
    (or Quinoa if you prefer that)
  • 2 cups low-sodium chicken broth
  • 1/4 cup freshly squeezed orange juice
  • 1 lime, juiced
  • 2 tablespoons Grapeseed Oil
  • 1/4 cup finely chopped fresh cilantro, plus more for garnish
  • 2 garlic cloves, minced
  • 1 teaspoon sugar
  • Kosher salt and freshly ground black pepper
  • 4 (5 to 7-ounce) tilapia fillets, rinsed and patted dry
  • 2 cups jarred or homemade tomato salsa
  • 1 (15-ounce) can black beans, drained and rinsed
  • 2 cups diced fresh pineapple
  • 2 limes, thinly sliced

Directions

Combine the rice (or Quinoa – it cooks the same as 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 (or Quinoa) is tender and has absorbed all of the liquid, about 20 minutes.

Preheat the oven to 400 degrees F.

In a mixing bowl, whisk together the orange juice, lime juice, oil, 2 tablespoons of the cilantro, the garlic, and sugar; season with salt and 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.

Makes 4 servings. Calories were calculated using Quinoa and fresh pineapple.

Nutrition Facts
User Entered Recipe
  4 Servings
Amount Per Serving
  Calories 557.5
  Total Fat 13.7 g
  Saturated Fat 1.9 g
  Polyunsaturated Fat 5.4 g
  Monounsaturated Fat 1.8 g
  Cholesterol 85.0 mg
  Sodium 1,133.1 mg
  Potassium 1,320.8 mg
  Total Carbohydrate 65.2 g
  Dietary Fiber 10.7 g
  Sugars 14.0 g
  Protein 47.4 g
  Vitamin A 16.6 %
  Vitamin B-12 6.9 %
  Vitamin B-6 15.5 %
  Vitamin C 60.0 %
  Vitamin D 0.0 %
  Vitamin E 4.7 %
  Calcium 8.7 %
  Copper 37.4 %
  Folate 29.9 %
  Iron 41.5 %
  Magnesium 17.4 %
  Manganese 96.4 %
  Niacin 22.7 %
  Pantothenic Acid     5.2 %
  Phosphorus     58.3 %
  Riboflavin 94.7 %
  Selenium 6.7 %
  Thiamin 18.4 %
  Zinc 8.5 %
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