Costa Rican Tilapia

3 tablespoons fresh lime juice
3 tablespoons olive oil, divided
4 tablespoons finely chopped fresh cilantro or parsley, divided
4 teaspoons minced garlic, divided
1-1/2 teaspoons kosher salt, divided
1/4 teaspoon sugar
6 tilapia fillets, about 5 ounces each
3/4 cup long-grain rice
1 cup chopped onions
2 oranges, peeled, seeded, coarsely chopped
1 can (28 ounces) diced tomatoes, undrained
1 can (15 ounces) black or pinto beans, drained, rinsed
1 teaspoon dried oregano leaves
1/2 teaspoon freshly ground black pepper
1/4 teaspoon cayenne pepper

For the tilapia marinade, combine lime juice, 1 tablespoon olive oil, 2 tablespoons cilantro, 1 teaspoon garlic, 1/2 teaspoon salt, and sugar in a shallow dish. Add tilapia and marinate 15 minutes, turning once.

To prepare the bean and rice mixture, cook the rice according to package directions and keep warm while the tilapia is marinating. Preheat oven to 400 degrees. In a large, high-sided skillet or saucepan, heat 2 tablespoons olive oil on medium heat. Add remaining garlic and onions; sauté until translucent, about 5 minutes, stirring. Add 2 tablespoons cilantro, oranges, tomatoes, beans, oregano, 1 teaspoon salt, pepper, and cayenne. Cook, uncovered, until hot, 7 to 8 minutes, stirring occasionally.

Transfer hot rice to a 9 by 13 inch or 2-1/2 to 3 quart baking dish. Spoon the bean mixture on top of rice and gently blend. Slightly overlap tilapia fillets on top and scrape marinade over fillets. Bake until the flesh of the tilapia just begins to flake at the nudge of a fork, 16 to 20 minutes.