Baked Costa Rican style fish with black beans and rice is a very healthy main dish that you could easily prepare for dinner. I especially like this dish because it’s also contains all the carbohydrate, quality protein and fiber that you need for an after running recovery. The fish is soft and juicy, goes well with the sweet sour seasoned beans and rice, that soaked with chicken broth. You could pair this dish with a glass of sparkling wine or dry white wine to make the meal fancier.
I used home made salsa and black beans in this dish, but you could substitute with jarred salsa and canned black beans. Moreover, I used half white half brown rice, to make this dish even healthier. The seasoning of this dish is quite light, so try to use fresh orange, lime (or lemon) to generate the juice, which will give it refresh and fruity flavor. I adapted this recipe from Food Network.
- 300g fish fillet (tilapia, bass, or catfish)
- 2 tablespoon freshly squeezed orange juice
- 1 tablespoon freshly squeezed lime or lemon juice
- 1 tablespoon vegetable oil
- 1 tablespoon fresh cilantro (or 1 teaspoon dried cilantro)
- 1 clove garlic, minced
- 1/2 teaspoon sugar
- 1 teaspoon salt
- grounded black pepper
- Add fish and all the ingredients for marinate into a large bowl, marinate fish for 20 minutes.
- Preheat oven to 200C (400F). Place aluminum foil on baking rack, fold the 4 corners so the foil will shape like a tray. Brush a thin layer of vegetable oil, add marinated fish and all the liquid on the aluminum foil. Bake for 15 minutes till fish is half done. Take fish out of oven to chill down a bit.
- Line a square baking pan with aluminum foil. Add rice in baking pan and spread rice evenly on the foil, top with salsa, black beans, half of cilantro, cooked fish and the remaining liquid. Bake under 200C (400F) till fish is done, in about 10-15 minutes.
- Garnish with the rest cilantro and serve during hot.