Directions:
- Combine the rice and chicken broth in a pot over medium heat and bring to a boil. Reduce heat to low, cover, and cook until the rice 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 tbls 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, tuning occationally.
- Stir together the cooked rice, salsa, beans, pineapple, and remaining 2 Tbls 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.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 322.23 Kcal (1349 kJ) | ||
| Calories from fat | 87.35 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.71g | 15% | |
|---|---|---|---|
| Cholesterol | 49.59mg | 17% | |
| Sodium | 1398.42mg | 58% | |
| Potassium | 1105.92mg | 24% | |
| Total Carbs | 36.21g | 12% | |
| Sugars | 20.89g | 84% | |
| Dietary Fiber | 6.21g | 25% | |
| Protein | 28.45g | 57% | |
| Vitamin C | 42mg | 70% | |
| Iron | 1.8mg | 10% | |
| Calcium | 103.1mg | 10% | |
| Amount Per 100 g | |||
| Calories | 63.44 Kcal (266 kJ) | ||
| Calories from fat | 17.2 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.91g | 15% | |
|---|---|---|---|
| Cholesterol | 9.76mg | 17% | |
| Sodium | 275.3mg | 58% | |
| Potassium | 217.72mg | 24% | |
| Total Carbs | 7.13g | 12% | |
| Sugars | 4.11g | 84% | |
| Dietary Fiber | 1.22g | 25% | |
| Protein | 5.6g | 57% | |
| Vitamin C | 8.3mg | 70% | |
| Iron | 0.3mg | 10% | |
| Calcium | 20.3mg | 10% | |
* 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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