With the rack in the middle position, preheat the oven to 350°F (180°C).
In a large ovenproof pot, brown the onions in the oil. Add the garlic and spices. Cook for 1 minute, stirring constantly. Add the rice and stir well to coat with the spices and oil. Add the broth, cilantro and black beans. Season with salt and pepper. Bring to a boil. Cover and transfer to the oven for 25 minutes or until the broth has been absorbed. Let rest for 5 minutes and stir gently with a fork.
Meanwhile, in a large skillet, bring the tomatoes, onion, oil, lime juice and red pepper flakes to a boil. Simmer until the tomato juice is almost completely evaporated, about 20 minutes. Add the cilantro and stir.
Add the fish and cover with the tomato mixture. Cover the skillet and simmer for about 3 minutes or until the fish is cooked. Season with salt and pepper. Serve the fish and tomato sauce with the rice mixture.
Recipes with the "Healthy Pick" stamp have been evaluated by a registered dietitian member of the Ordre professionnel des diététistes du Québec.