Friday, February 13, 2009

Recipe: Tilapia with flavored Rice

Tilapia with Soy Sauce & Pineapple-Scallion Rice
Preparation Time: 18 minutes
Cooking Time: 1 hour, 5 minutes
Serves: 4

**The combination of fiber-rich whole-grain rice and protein-packed tilapia will provide sustained energy, keeping you full for hours.**

1 cup Brown Rice
4-6 Tilapia Fillets
2 T. Low Sodium Soy Sauce
1 8oz Can no-sugar-added pineapple chunks, roughly chopped and juice reserved
6 Scallions, white and greeen parts, sliced (about 1/2 cup), divided
Olive Oil
Black Pepper
Sea Salt

Preheat over to 450 degrees.

Bring 2 cups water to a boil in a small saucepand over high heat. Add rice, reduce heat to low, cover and simmer 50 minutes or until water is absorbed and rice is tender. Remove from heat and steam with lid on for 10 minutes.

Meanwhile, place tilapia fillets in a baking dish coated with cooking spray. In a small bowl, combine soy sauce with 3 T. pineapple juice, then pour over tilapia. Season with pepper, to taste. Bake 15 to 20 minutes, or until cooked through.

Coat a skillet with cooking spray and heat on medium low. Reserve 2 T. green scallion pieces for garnish. Add remaining scallions to skillet and cook for 2 minutes. Add pineapple chunks and cook for 45 seconds. Fold scallion-pineapple mixture into steamed rice, and season with salt and pepper, to taste.

Mount 1 cup rice onto each of 4 plates. Place a tiapia filet off-center over each mound of rice. Drizzle pan juices over fillets, garnish with reserved scallions and serve.

Nutrition Facts: (6oz fillet, 1 cup rice)
Calories: 250
Total Fat: 3.5g
Fiber: 2g
Sugars: 5g
Protein: 37g
Sodium: 460mg

My Comments: This was really good. I would've liked the rice to be more flavorable but all in all I would definitely have this again. It was quick (because we used steamer bags of brown rice) and very easy to make. :)

Determined to look fine in 2009 -
~Shannon ;)~


Melanie said...

This tilapia recipe sounds so YUMMY!! I may have to try it next week. I need really LIGHT things for dinner since I eat most of my WW points during the day.