Baked Tilapia With Black Beans
Baked tilapia topped with a flavorful black bean and tomato mixture, then crunchy tortilla chip topping, offering a satisfying and zesty seafood dish perfect for family dinners.
Ingredients
Instructions
- Marinate tilapia fillets in lime juice for 15 minutes.
- Preheat oven to 350°F (175°C).
- In a shallow 1 1/2 quart baking dish, mix drained black beans, stewed tomatoes, and one handful of chopped cilantro.
- Remove fish from lime juice, blend lime juice into the bean mixture, and top with the fillets.
- Mix together 1 cup crushed tortilla chips and 2 tablespoons melted butter until the chips are moist. Mix in 1 handful chopped cilantro and press gently onto the top of the fillets.
- Bake approximately 40 minutes or until fish flakes easily, then broil until topping is golden brown.
Tips & Substitutions
For extra flavor, consider adding diced jalapeños or bell peppers to the bean mixture. If you don’t have lime, lemon juice works well as a substitute. You can also use frozen tilapia fillets; just ensure they are fully thawed and patted dry before marinating. This dish pairs beautifully with a side of Mexican rice or a fresh salad.
Serving Suggestions
Serve the baked tilapia with a sprinkle of fresh cilantro on top and a wedge of lime for added zest. It goes well with sides like Mexican rice, black beans, or roasted vegetables. A refreshing avocado salad or corn salsa can also enhance the meal, making it a complete dining experience.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the tilapia in a preheated oven at 350°F (175°C) for about 15-20 minutes or until warmed through. Avoid microwaving, as it can make the fish rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Baked Tilapia With Black Beans contains roughly 1023 calories, with 46g protein, 176g carbohydrates, and 19g fat. It is an excellent source of vitamin C (674% of the Daily Value), iron (222% of the Daily Value), and calcium (120% of the Daily Value). Note that it is relatively high in sodium, at 786mg per serving (34% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use other types of fish for this recipe?
Yes, you can substitute tilapia with other mild white fish like cod or haddock. Just adjust the cooking time based on the thickness of the fillets, ensuring they flake easily when done.
What can I use instead of crushed tortilla chips?
If you don't have crushed tortilla chips, you can use crushed crackers or panko breadcrumbs mixed with some spices for added flavor. The texture will vary slightly, but it will still provide a nice topping.
Is this dish suitable for meal prep?
Absolutely! This baked tilapia with black beans can be made ahead of time and stored for easy meals throughout the week. Just follow the refrigerating and reheating instructions for the best results.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).