Tilapia the Costa Rican Way

Jun 07, 2023June 7, 20230 13
Tilapia the Costa Rican Way Recipe for a Delicious Seafood Meal
in Seafood

Prep

15 min

Cook

35 min

Ready In

50 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

3 tablespoons fresh lime juice
3 tablespoons olive oil , divided
4 tablespoons finely chopped fresh cilantro or 4 tablespoons parsley , finely chopped fresh and divided
4 teaspoons minced garlic , divided
1 1/2 teaspoons kosher salt , divided
1/4 teaspoon sugar
6 tilapia fillets , about 5 ounces each
3/4 cup long-grain rice
1 cup onion , chopped
2 oranges , peeled , seeded , coarsely chopped
1 can diced tomatoes , undrained
1 can black beans , drained and rinsed
1 teaspoon dried oregano leaves
1/2 teaspoon fresh ground black pepper
1/4 teaspoon cayenne pepper

Nutrision Information

Servings Per Recipe
6
Calories
361
Sugar
4g
Fat
11g
Tilapia the Costa Rican Way is a popular seafood dish that originates from Central America, specifically Costa Rica. It highlights the use of simple ingredients such as rice, black beans, tomatoes, and oranges, which are commonly found in the region. Tilapia is a mild, white fish that is often used in Latin American cuisine and pairs well with a variety of seasonings. This recipe combines tilapia fillets with a sweet and savory sauce made from fresh oranges and canned tomatoes. The black beans and rice add texture and heartiness, making it a complete and satisfying meal.

Instructions

1.In a small bowl, whisk together 2 tablespoons of lime juice, 2 tablespoons of olive oil, 2 tablespoons of cilantro or parsley, 2 teaspoons of minced garlic, 1 teaspoon of kosher salt, and sugar.
2.Place the tilapia fillets in a shallow dish and pour the marinade over them, turning to coat.
3.Cover and refrigerate for 15-30 minutes.
4.Meanwhile, cook the rice according to package instructions.
5.In a large skillet, heat the remaining tablespoon of olive oil over medium heat.
6.Add the onion and cook until it begins to soften, about 3-5 minutes.
7.Add the remaining garlic and cook for another minute.
8.Stir in the oranges, tomatoes (undrained), black beans (drained and rinsed), oregano, black pepper, cayenne pepper, and remaining cilantro or parsley.
9.Bring the mixture to a boil, then reduce the heat and let it simmer for 10-15 minutes, or until the sauce has thickened.
10.Season the tilapia fillets with the remaining half teaspoon of kosher salt.
11.Add them to the skillet and spoon the sauce over them.
12.Cover and simmer until the tilapia is cooked through, about 10 minutes more.

PROS

This recipe combines the mild taste of tilapia with a flavorful mixture of rice, beans, and a tomato-orange sauce.

It is a healthy and satisfying meal that is easy to make and can be served any time of the year.

CONS

Tilapia can be a controversial fish due to some reports of unsustainability and possible contamination.

It is important to purchase tilapia from a trusted source and consume it in moderation.

This recipe also contains a fair amount of sodium, which can be problematic for people with high blood pressure or other health conditions.

HEALTH & BENEFITS

Tilapia is a good source of protein and low in calories and fat.
It is also high in omega-3 fatty acids, which can promote heart health.
The tomato-orange sauce in this recipe is rich in vitamin C and antioxidants that can boost the immune system and reduce inflammation.

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