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Central American Fish Dinner by Goya® Healthy eating

Central American Fish Dinner
Celebrate good health, Central-American style! Serve tilapia and fruit smoothies with the classic dynamic duo: Rice and Beans! Considered both a veggie and a protein, beans are high in fiber and low in fat.

When eaten together, rice and beans have greater nutritional value than eating them separately..

Rice and place bean recipe to follow as well as the fruit smoothie 

Buen Provecho

 

 

 Central American Fish Dinner
Celebrate good health, Central-American style! Serve tilapia and fruit smoothies with the classic dynamic duo: Rice and Beans! Considered both a veggie and a protein, beans are high in fiber and low in fat.

When eaten together, rice and beans have greater nutritional value than eating them separately..

Rice and place bean recipe to follow as well as the fruit smoothie 

Buen Provecho

 

 

 

Print Recipe
Tilapia in Banana Leaf, Rice with black beans
Prep Time 20 minutes
Cook Time 45 minutes
Servings
people
Ingredients
Prep Time 20 minutes
Cook Time 45 minutes
Servings
people
Ingredients
Instructions
  1. 1. Heat oven to 400°F. In small bowl, mix together bitter orange marinade, olive oil, lemon juice, cilantro and garlic; set aside. 2. Unfold banana leaf. Cut off tough rib that runs along bottom edge of leaf with kitchen shears. Carefully cut leaf into 4 (8-inch) pieces. 3. Place tilapia fillet in center of banana leaf; season with Adobo Light. Stir reserved bitter orange mixture to combine; spoon 2 tbsp. mixture over fish. Top fish with ¼ cup each peppers and onions. Fold two ends over fish to enclose; fold in two edges to form packet. Using kitchen twine, tie packet to secure; transfer to baking sheet. Repeat with remaining ingredients to form 4 packets. 4. Bake until fish is cooked through (knife inserted into center of fish packet comesout warm), 20 minutes; transfer to plates. Cut ties and discard. Open packets (banana leaves are not edible). Serve immediately.
Recipe Notes
NUTRITION
Serving Size: 1 fish packet
170 Calories
5g Fat (1g Saturated, 0g Trans); 55mg Cholesterol; 8g Carbohydrate; 5g Sugar; 24g Protein;
1g Fiber; 115mg Sodium
 
MyPlate Tip: Choose seafood twice a week. Eat seafood in place of meat or poultry twice a week. Select a variety of seafood – include some that are higher in oils andlow in mercury, such as salmon, trout and herring.
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