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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 336.5
  • Total Fat: 15.7 g
  • Cholesterol: 55.0 mg
  • Sodium: 244.3 mg
  • Total Carbs: 24.3 g
  • Dietary Fiber: 4.9 g
  • Protein: 25.7 g

View full nutritional breakdown of Tilapia Dinner with Veggies & Brown Rice calories by ingredient
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Tilapia Dinner with Veggies & Brown Rice

Submitted by: BONNYLUE

Introduction

This is a wonderful dinner. You could add one Dove Dark Chocolate Promise for 42 extra calories! This is a wonderful dinner. You could add one Dove Dark Chocolate Promise for 42 extra calories!
Number of Servings: 2

Ingredients

    2-4 oz. Tilapia Fillets
    grill seasoning
    1 Tbsp Safflower oil
    1 Tbsp Extra Virgin Olive Oil
    2 cups frozen broccoli
    1/4 cup raw carrot, sliced
    1/4 cup red onion, cut in chunks
    vegetables seasoning (or grill seasoning)
    1 cup whole grain brown rice


Directions

Heat 1 tbsp olive oil in medium nonstick frying pan. Add veggies, season to taste and saute for about 5 to 6 minutes. Add the rice and cook for another 3-4 minutes, or until caramelized.

Heat 1 tbsp safflower oil in large nonstick frypan. Sprinkle tilapia with seasonings and cook in oil for about 3-4 minutes; turn and cook other side until flaky, about 3-4 more minutes.

Divide everything equally onto 2 plates and serve.

Number of Servings: 2

Recipe submitted by SparkPeople user BONNYLUE.





TAGS:  Fish | Dinner | Fish Dinner |

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Member Ratings For This Recipe

  • My husband and I both really enjoyed this easy, quick recipe. I made it with red indian quinoa rather than brown rice, and it REALLY hit the spot! - 5/21/09

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