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Baked Tilapia with Brown Rice
Ingredients:
? 1/4 cup fish stock (low salt) or 1/4 cup clam juice
? 1/3 cup uncooked brown rice
? Olive oil spray
? 2 tilapia filets (about 4 oz. each)
? 2 pinches dry crumbled thyme
? 2 pinches salt
? 1/2 medium bell pepper or mix of red and green, chopped
? 1/4 cup chopped Spanish onion
? 1 teaspoon chopped fresh parsley
? 1 pinch cayenne pepper
? 1 pinch paprika
Directions:
Prepare the rice according to package instructions (omitting the butter of course). Preheat the oven to 425?F. Spray a baking sheet with olive oil spray. Place the filets on the baking sheet and top with thyme, salt and paprika. The fish will need to cook for about 10 minutes. While the filets are cooking, spray a skillet with the olive oil spray. Heat on medium flame, then add the onion and peppers. Cook until onions are slightly brown, stirring often. Add the fish stock and cook for about 3 minutes on high heat. Add the rice to the mixture along with the cayenne pepper and parsley. Stir well. The rice should absorb the majority of the stock. Place in a serving dish alongside the tilapia filets. Note: You can substitute flounder or catfish filets in place of the tilapia.
Nutritional Information
Calories: 424
Protein: 32 g
Carbs: 65 g
Fat: 4 g
Ingredients:
? 1/4 cup fish stock (low salt) or 1/4 cup clam juice
? 1/3 cup uncooked brown rice
? Olive oil spray
? 2 tilapia filets (about 4 oz. each)
? 2 pinches dry crumbled thyme
? 2 pinches salt
? 1/2 medium bell pepper or mix of red and green, chopped
? 1/4 cup chopped Spanish onion
? 1 teaspoon chopped fresh parsley
? 1 pinch cayenne pepper
? 1 pinch paprika
Directions:
Prepare the rice according to package instructions (omitting the butter of course). Preheat the oven to 425?F. Spray a baking sheet with olive oil spray. Place the filets on the baking sheet and top with thyme, salt and paprika. The fish will need to cook for about 10 minutes. While the filets are cooking, spray a skillet with the olive oil spray. Heat on medium flame, then add the onion and peppers. Cook until onions are slightly brown, stirring often. Add the fish stock and cook for about 3 minutes on high heat. Add the rice to the mixture along with the cayenne pepper and parsley. Stir well. The rice should absorb the majority of the stock. Place in a serving dish alongside the tilapia filets. Note: You can substitute flounder or catfish filets in place of the tilapia.
Nutritional Information
Calories: 424
Protein: 32 g
Carbs: 65 g
Fat: 4 g
Attached Files