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“Enough with the sweets already!,” you’re saying.  I understand. It’s time for dinner, and you’re wondering what I’ve got in the light, nutritious and flavorful category. Well, fear not.  I’ve got just the thing — baked tilapia over nutty brown rice, black beans, pineapple and salsa.  How’s that?  You’re welcome.

Adapted from Ingrid Hoffmann

Ingredients:

1 cup long grain brown rice

2 cups chicken broth

1 Tbsp. olive oil

Zest of one lime

Juice of one lime

Cilantro, chopped

Salt & Pepper

4 (~6 oz.) tilapia filets

2 cups of your favorite chunky tomato salsa (jarred or homemade), drained

15 oz. can Black Beans, rinsed and drained

2 cups diced pineapple (fresh is best, but canned works in a pinch)

Fresh limes for garnish

Directions:

Combine rice and chicken broth in a pot.  Bring to boil.  Lower heat to “low” and cover.  Cook for 45-50 minutes, or until rice is tender and broth is completely absorbed.  Set aside.

Preheat oven to 400 degrees F.

Stir together the cooked rice, salsa, beans, and pineapple. Spread in a 9×13 pan or other shallow 2-3 quart casserole dish.

Brush tilapia with olive oil.  Sprinkle liberally with salt and pepper.  Squeeze lime over the fish and lay the filets over the top of the rice mixture.  Sprinkle with chopped cilantro.

Bake until the fish flakes easily, is opaque and cooked through, 25-30 minutes.

Serve with lime slices.

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