Preheat oven to 400 degrees. Line a large baking sheet with foil; spray with nonstick spray and set aside.
Recipe
Author
Hy-Vee Seasons Magazine
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Description
Baked tilapia pairs with southwestern-style flavors like cilantro and red bell pepper on a bed of brown rice and black beans.
Servings and Ingredients
Ingredients
Serves 3
| Quantity | Ingredient | Add |
|---|---|---|
| 1 tsp. Hy-Vee chili powder | ||
| 1 ⅛ tsp. Hy-Vee garlic salt, divided | ||
| ⅛ tsp. smoked paprika | ||
| 3 (6-8-oz.) Hy-Vee Rainforest tilapia fillets | ||
| 1 tbsp. Hy-Vee canola oil | ||
| ½ c. Hy-Vee Short Cuts chopped white onions | ||
| ⅓ c. Hy-Vee Short Cuts chopped red bell peppers | ||
| 1 (10-oz.) pkg. Hy-Vee Steam Quick frozen brown rice | ||
| 3 tbsp. fresh lime juice, divided | ||
| 1 tbsp. water | ||
| ½ tsp. Hy-Vee ground cumin | ||
| ¼ tsp. Hy-Vee cayenne pepper, divided | ||
| 1 (15-oz.) can Hy-Vee no-salt-added black beans, drained and rinsed | ||
| 8-oz. Hy-Vee Short Cuts pineapple, chopped | ||
| ¼ c. Hy-Vee Short Cuts chopped red onions | ||
| 2 tbsp. cilantro, chopped, plus sprigs for garnish | ||
| Lime wedges, for serving |
Things To Grab
- Baking sheet
- Foil
- Nonstick cooking spray
- Large nonstick skillet
Directions
Combine chili powder, ½ teaspoon garlic salt, and smoked paprika. Pat fish dry with paper towels. Sprinkle both sides with chili powder mixture. Place fish on prepared baking sheet. Bake 8 to 10 minutes or until fish easily flakes with a fork (145 degrees).
Meanwhile, heat 1 tablespoon oil in a large nonstick skillet. Add white onions and bell peppers; cook over medium heat for 3 to 4 minutes or until softened, stirring occasionally. Stir in frozen rice, 2 tablespoons lime juice, water, ½ teaspoon garlic salt, cumin, and 1/8 teaspoon cayenne pepper. Cook for 2 to 3 minutes or until rice is tender, stirring occasionally. Remove from heat; stir in black beans.
For salsa, stir together diced pineapple, red onions, 2 tablespoons chopped cilantro, remaining 1 tablespoon lime juice, remaining 1/8 teaspoon garlic salt, and remaining 1/8 teaspoon cayenne pepper. Serve salsa and lime wedges with tilapia and rice-bean mixture. Garnish with cilnatro sprigs, if desired.
Nutrition facts
Servings
550 Calories per serving
Amounts Per Serving
- Total Fat: 9g
- Cholesterol: 85mg
- Sodium: 810mg
- Total Carbohydrates: 73g
- Protein: 46g
Daily Values
0%
Iron 20%
0%
Calcium 8%
0%
Vitamin D 25%
0%
Potassium 25%