Tilapia the Costa Rican Way Recipe

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Ingredients:

Serving

3 tbsp fresh lime juice
3 tbsp olive oil, divided
4 tbsp finely chopped fresh cilantro
4 tsp minced garlic, divided
1 1/2 tsp kosher salt, divided
1/4 tsp sugar
6 tilapia fillets, about 5 oz each
3/4 cup long- grain rice
1 cup onion, chopped
2 oranges, peeled, seeded, coarsely chopped
1 (28 oz) can diced tomatoes, undrained
1 (15 oz) can black beans, drained and rinsed
1 tsp dried oregano leaves
1/2 tsp fresh ground black pepper
1/4 tsp cayenne pepper

Directions:

Marinade Preparation:.
Combine lime juice, 1 tablespoon olive oil, 2 tablespoons cilantro, 1 teaspoon garlic, 1/2 teaspoon salt, and sugar.
Add tilapia and marinate 15 minutes, turning once.
Bean and Rice Mixture:.
Preheat oven to 400 degrees.
Cook rice and keep warm.
In a large, skillet or saucepan, heat 2 tablespoons olive oil on medium heat.
Add remaining garlic and onions; sauté until translucent.
Add 2 tablespoons cilantro, oranges, tomatoes, bean.
Cook, uncovered, until hot stirring occasionally.
Transfer hot rice to a baking dish. Add bean mixture and blend.
Overlap tilapia fillets on top and add marinade over fillets.
Bake until the tilapia begins to flake.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	227.7 Kcal (953 kJ)
Calories from fat	84.71 Kcal
		% Daily Value*
Total Fat	9.41g	14%
Cholesterol	58mg	19%
Sodium	592.51mg	25%
Potassium	573.08mg	12%
Total Carbs	12.38g	4%
Sugars	5.53g	22%
Dietary Fiber	2.39g	10%
Protein	25.15g	50%
Vitamin C	28.7mg	48%
Iron	1.5mg	8%
Calcium	49.7mg	5%

Amount Per 100 g
Calories	106.26 Kcal (445 kJ)
Calories from fat	39.53 Kcal
		% Daily Value*
Total Fat	4.39g	14%
Cholesterol	27.07mg	19%
Sodium	276.51mg	25%
Potassium	267.44mg	12%
Total Carbs	5.78g	4%
Sugars	2.58g	22%
Dietary Fiber	1.12g	10%
Protein	11.74g	50%
Vitamin C	13.4mg	48%
Iron	0.7mg	8%
Calcium	23.2mg	5%

* 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.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

4.9

Points
6

PointsPlus

Good Points

saturated fat free

Bad Points

High in Sodium

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