Baked Tilapia with Rice and Beans


Main Dish
Baked Tilapia with Rice and Beans

Primary Media

User Rating

4.36 out of 5 stars
Rate it:
11 ratings

Recipe Data


Recipe Wellness Badges


Save Options


Baked tilapia pairs with southwestern-style flavors like cilantro and red bell pepper on a bed of brown rice and black beans.

Recipe Tags

Servings and Ingredients

Serves 3
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


  1. Preheat oven to 400 degrees. Line a large baking sheet with foil; spray with nonstick spray and set aside.

  2. 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). 

  3. 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.

  4. 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


550 Calories per serving

Amounts Per Serving

  • Total Fat: 9g
  • Cholesterol: 85mg
  • Sodium: 810mg
  • Total Carbohydrates: 73g
  • Protein: 46g

Daily Values

Iron 20%
Calcium 8%
Vitamin D 25%
Potassium 25%