Tag Archives: salsa

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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Tilapia with Warm Olive Salsa

Here’s another great way to prepare fish. I like to serve mine with a ton of garlic-y green beans but a side salad or warm quinoa pilaf would be great as well (in addition to the veggies, of course!). I happened to have large Feta cheese stuffed green olives at home so that is what I used and I loved the extra flavor it added.

Tilapia with Warm Olive Salsa Recipe

Ingredients

  • Cooking spray
  • 1 cup chopped tomato (about 1/3 pound)
  • 12 small pimiento-stuffed olives, chopped
  • 2 tablespoons chopped fresh parsley
  • 1 1/2 teaspoons chopped fresh oregano, divided
  • 4 (6-ounce) tilapia fillets, rinsed and patted dry
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 4 lemon wedges (optional)
  • 1 tablespoon extra-virgin olive oil (or grapeseed oil)

Directions

1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add tomato; cook 1 minute or until thoroughly heated. Combine cooked tomato, olives, parsley, and 3/4 teaspoon oregano in a small bowl; keep warm.

2. Wipe pan dry with a paper towel; return pan to medium-high heat. Re-coat pan with cooking spray. Sprinkle fillets evenly with 3/4 teaspoon oregano, salt, and pepper. Add fillets to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork. Squeeze 1 lemon wedge over each fillet; drizzle each evenly with oil. Top evenly with olive salsa.

Nutritional Information

Amount per Serving – serves 4 (keep in mind each serving is for 6 oz. of fish, in case your filets are smaller)

  • Calories: 218
  • Calories from fat: 32%
  • Fat: 8g
  • Saturated fat: 1.7g
  • Monounsaturated fat: 4.5g
  • Polyunsaturated fat: 1.1g
  • Protein: 34.8g
  • Carbohydrate: 3.1g
  • Fiber: 1g
  • Cholesterol: 85mg
  • Iron: 1.4mg
  • Sodium: 485mg
  • Calcium: 36mg

Cooking Light Fresh Food Fast
2009

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Filed under Seafood