Mexican Tilapia over Black Beans and Rice
February 12, 2012
"This is a great way to "jazz" up tilapia. The entire dish is very inexpensive and easy to prepare. The beans and rice are started on the stove top, but the dish is finished in the oven. I prefer white rice, but yellow rice would be equally as good. And, for the rice itself, use any type and method you prefer; I used the boil in a bag, because it is quick and it was on hand. And for the salsa garnish, once again ... use your favorite. I like a chunky salsa. Most stores have a nice selection to choose from."
- Serving Size: 1 (336.1 g)
- Calories 595.8
- Total Fat - 28 g
- Saturated Fat - 6.1 g
- Cholesterol - 633.4 mg
- Sodium - 2757.7 mg
- Total Carbohydrate - 54.5 g
- Dietary Fiber - 5.4 g
- Sugars - 2 g
- Protein - 34.5 g
- Calcium - 345.1 mg
- Iron - 14.8 mg
- Vitamin C - 2.9 mg
- Thiamin - 0.4 mg
Rice ... Cook the rice according to package directions. Set off to the side while you make the beans.
Beans ... Add the oil to a oven proof saute pan and bring to medium heat. Now, if you don't have one use any pan, but you will need to transfer it to a baking dish to finish baking your fish. Once the pan is hot, add the garlic, jalapenos, and onion; and saute 3-4 minutes until tender. Add in the beans and cook another minute to heat up. Using a potato masher or fork, slightly mash the beans, add in the chicken broth and cook another couple of minutes. Then add in the cooked rice, stir, and remove from the heat. If you pan is oven proof, it can stay right in the pan; if not, transfer to a baking dish sprayed with a non stick spray while you prepare the fish and preheat the oven.
Fish ... Now, I like tilapia for this, but flounder or snapper would also work very well. Make sure to let the fish come to room temperature.
Chip Coating ... I can't tell you the exact amount of chips, because the size of your fillets can vary; but you want to end up with approximately 1 cup (for 4 fillets) of crushed plain flour tortilla chips (Doritos is what I used). I used a ziplock bag and my rolling pin which worked great, but use any method you prefer to crush the chips. Transfer the crushed chips to a pie plate or a flat dish and add the chili powder and oregano or (the Mexican seasoning), salt and pepper. I have a Mexican seasoning blend, which is a blend of Mexican oregano, chipotle powder, chili powder, salt, pepper, garlic and onion. But chili powder and oregano will work just fine.
Add the egg to a small dish and beat well. If using a medium egg, you may need to use 2 eggs. Dip the fillets in the egg and then in the chips.
Bake ... Add the fish on top of the beans and rice and spray or drizzle a little olive oil over the fish (it helps to brown the tortilla chips). Bake at 400 for 15-20 minutes, this will depend on the thickness of the fish.
Garnish and Serve ... Squeeze the lime over the dish and finish with salsa. I made mine in individual casserole dishes, but serving it family style would be perfect. ENJOY!
Tips & Variations
No special items needed.