Mexican Tilapia over Black Beans and Rice
Recipe: #4581
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."
Original is 4 servings
Ingredients
Nutritional
- 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
Step by Step Method
Step 1
Rice ... Cook the rice according to package directions. Set off to the side while you make the beans.
Step 2
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.
Step 3
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.
Step 4
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.
Step 5
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.
Step 6
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.
Step 7
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
No special items needed.
Editorial Notes
The ingredient tips, suggestions, variations, facts, questions and answers below are not edits to the original author's recipe. They are not meant to imply any change would improve the recipe. They're offered for convenience, alternative ideas, and points of interest. If you have any comments about them, please post in the Help & Ideas forum.
- When selecting a salsa, choose one with a flavor that you enjoy and that complements the dish.
- For the rice, use any type and method you prefer. Boil-in-bag rice is a quick and convenient option.
- Instead of white rice, substitute quinoa for a higher protein content. Quinoa is a great source of protein and fiber, which helps to make this dish a more complete meal.
- Instead of using plain flour tortilla chips, substitute crushed plantain chips for a unique flavor. Plantain chips provide a subtle sweetness and crunch that pairs well with the Mexican flavors in this dish.
Vegetarian Option Replace the tilapia with 4 cups of cubed portobello mushrooms and omit the egg. Add 1/2 cup of diced bell peppers to the beans and rice and bake for 20-25 minutes.
Vegan Option Replace the tilapia with 4 cups of cubed firm tofu and omit the egg. Use vegan butter instead of regular butter and vegan cheese instead of regular cheese. Add 1/2 cup of diced bell peppers to the beans and rice and bake for 20-25 minutes.
Roasted Vegetables: Roasted vegetables are a great accompaniment to this Mexican Tilapia over Black Beans and Rice dish. Roasting the vegetables brings out their natural sweetness and adds a nice flavor contrast to the savory tilapia. Plus, they are a healthy and nutritious side dish that will help balance out the meal.
Grilled Corn: Grilled corn is a great way to add a bit of sweetness to the meal while also providing a nice crunchy texture. The smoky flavor from the grill will also complement the flavors of the tilapia and black beans. Plus, it's an easy and healthy side dish that can be prepared quickly and easily.
FAQ
Q: What type of rice should I use?
A: You can use any type of white or yellow rice. I prefer white rice, but yellow rice would also work. Use whatever type and method you prefer - I used the boil in a bag because it was quick and on hand.
Q: How much water should I use?
A: The amount of water you use will depend on the type of rice you are using and the cooking method. Generally, the ratio of water to rice is 2:1. So, for 1 cup of rice, use 2 cups of water.
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Fun facts:
The jalapeno pepper, used in this Mexican Tilapia recipe, was named after the city of Xalapa, Mexico. The pepper is now widely used in Mexican cuisine, as well as in other cuisines around the world.
The Mexican Tilapia dish is said to have been a favorite of the famous Spanish artist, Pablo Picasso. He was known to enjoy the combination of the flavors of the tilapia, black beans, and rice.