Costa Rican Tilapia Recipe

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Costa Rican Tilapia
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Ingredients
14
Count
Nutrition
457
Calories
Total time
40
Minutes
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Ingredients:

  • 1 cup white rice
  • 1/4 cup orange juice
  • 1 lime , juice of
  • 2 tbsp olive oil
  • 1/4 cup cilantro
  • 2 garlic cloves
  • 1 tsp sugar
  • 4 tilapia fillets
  • 2 cups salsa
  • 1 (15 oz) can black beans

Directions:

  1. Combine the 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 is tender and has absorbed all of the liquid, about 20 minutes.
  2. Preheat the oven to 400 degrees F.
  3. 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.
  4. 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.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 456.75 Kcal (1912 kJ)
Calories from fat 99.93 Kcal
% Daily Value*
Total Fat 11.1g 17%
Cholesterol 58mg 19%
Sodium 1015.55mg 42%
Potassium 1064.55mg 23%
Total Carbs 61.44g 20%
Sugars 8.22g 33%
Dietary Fiber 5.79g 23%
Protein 33.94g 68%
Vitamin C 25.7mg 43%
Iron 4mg 22%
Calcium 90.2mg 9%
Amount Per 100 g
Calories 91.77 Kcal (384 kJ)
Calories from fat 20.08 Kcal
% Daily Value*
Total Fat 2.23g 17%
Cholesterol 11.65mg 19%
Sodium 204.04mg 42%
Potassium 213.89mg 23%
Total Carbs 12.35g 20%
Sugars 1.65g 33%
Dietary Fiber 1.16g 23%
Protein 6.82g 68%
Vitamin C 5.2mg 43%
Iron 0.8mg 22%
Calcium 18.1mg 9%

* 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

  • 9.3
    Points
  • 12
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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