Directions:
- For the tilapia marinade, combine lime juice, 1 tablespoon olive oil, 2 tablespoons cilantro, 1 teaspoon garlic, 1/2 teaspoon salt, and sugar in a shallow dish.
- Add tilapia and marinate 15 minutes, turning once.
- To prepare the bean and rice mixture, cook the rice according to package and keep warm while the tilapia is marinating.
- Preheat oven to 400 degrees. In a large, skillet or saucepan, heat 2 tablespoons olive oil on medium heat. Add remaining garlic and onions; sauté until translucent, about 5 minutes, stirring. Add 2 tablespoons cilantro, oranges, tomatoes, beans, oregano, 1 teaspoon salt, pepper, and cayenne.
- Cook, uncovered, until hot, 7 to 8 minutes, stirring occasionally.
- Transfer hot rice to a 9 by 13 inch baking dish. Spoon the bean mixture on top of rice and gently blend. Slightly overlap tilapia fillets on top and scrape marinade over fillets.
- Bake 16 to 20 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 131.75 Kcal (552 kJ) | ||
| Calories from fat | 68.94 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.66g | 12% | |
|---|---|---|---|
| Cholesterol | 14.18mg | 5% | |
| Sodium | 592.53mg | 25% | |
| Potassium | 250.12mg | 5% | |
| Total Carbs | 10.16g | 3% | |
| Sugars | 5.53g | 22% | |
| Dietary Fiber | 1.97g | 8% | |
| Protein | 6.82g | 14% | |
| Vitamin C | 28.7mg | 48% | |
| Iron | 0.5mg | 3% | |
| Calcium | 36.8mg | 4% | |
| Amount Per 100 g | |||
| Calories | 104.04 Kcal (436 kJ) | ||
| Calories from fat | 54.44 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.05g | 12% | |
|---|---|---|---|
| Cholesterol | 11.19mg | 5% | |
| Sodium | 467.91mg | 25% | |
| Potassium | 197.51mg | 5% | |
| Total Carbs | 8.02g | 3% | |
| Sugars | 4.36g | 22% | |
| Dietary Fiber | 1.55g | 8% | |
| Protein | 5.38g | 14% | |
| Vitamin C | 22.6mg | 48% | |
| Iron | 0.4mg | 3% | |
| Calcium | 29mg | 4% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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