Central American Fish Dinner

Central American

Central American Fish Dinner

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.

Tilapia in

Banana Leaf

¼ cup GOYA Bitter Orange Marinade
(Naranja Agria)
1 tbsp. GOYA Extra Virgin Olive Oil
1 tbsp. GOYA Lemon Juice
3 tbsp. finely chopped fresh cilantro
1 tbsp. GOYA Minced Garlic or 6 garlic
cloves, finely chopped
1 GOYA Banana Leaf, thawed
4 fillets (4 oz. each) fresh tilapia,
or other firm flesh white fish
¼ tsp. GOYA Adobo Light All-Purpose
Seasoning with Pepper
1 medium red, green, orange or yellow bell pepper, thinly sliced (about 1 cup)
½ medium red onion, thinly sliced (about 1 cup)
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 comes
out warm), 20 minutes; transfer to plates. Cut ties and discard. Open packets
(banana leaves are not edible). Serve immediately.

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

Rice with

Black Beans

2 tbsp. GOYA Extra Virgin Olive Oil
1 tsp. GOYA Ground Cumin
1 tsp. GOYA Minced Garlic
1 tsp. GOYA Oregano Leaf
1 packet Sazón GOYA Natural and Complete
2 tbsp. GOYA Golden Cooking Wine
2 cans (15.5 oz. each) GOYA Low-Sodium
Black Beans, undrained
2 GOYA Bay Leaves
1 tsp. brown sugar
1 tsp. GOYA White Distilled Vinegar
¼ tsp. GOYA Adobo Light All-Purpose Seasoning with Pepper
1 cup dry CANILLA Extra Long Grain Rice, cooked according
to package directions
Finely chopped white onions
Fresh cilantro leaves
1 Heat oil in medium saucepan over medium heat. Add cumin,
garlic, oregano and Sazón Natural and Complete to pot. Cook
until fragrant, about 30 seconds. Add wine; bring to a boil.
Add 1 cup water, beans, bay leaves, brown sugar and vinegar
to pot; bring bean mixture to a boil. Reduce to medium-low
and simmer, uncovered, stirring occasionally, until mixture
thickens and flavors come together, about 15 minutes.
2 Season beans with Adobo Light; discard bay leaf.
3 Divide beans evenly among serving dishes. Garnish with
onions and cilantro, if desired. Serve with rice.

Light

Fruit Smoothie

1½ cups ice cubes
1 can (9.6 oz) GOYA Diet Nectar,
(like Mango, Pear, Peach or Guava)
½ cup GOYA Evaporated Milk
1 tsp. GOYA Vanilla Extract
1 In bowl of blender, combine ice cubes, nectar,
milk and vanilla. Blend until smooth and frothy,
about 1 minute. Divide evenly among serving
cups; serve immediately.