Cajun Seared Tilapia with Wild Rice and Vegetables
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
2 Tilapia filletsWild RiceCanned Mixed VegetablesCajun SeasoningSaltPepperItalian BreadcrumbsOlive Oil
1. Make the wild rice according to package used
2. Rinse canned mixed vegetables twice and then place in small saucepan with water. Simmer for 20 minutes
3. Salt & Pepper Tilapia fillets. Add Cajun seasoning on top (add cayenne pepper if you like more spice)
4. Coat the fillets in olive oil on both sides
5. Place about 1/4 cup of olive oil (or just enough to coat) a medium sized frying pan
6. Place the frying pan on medium\high heat, until the pan smokes
7. Coat the tilapia fillets in italian breadcrumbs
8. Place the fillets in the frying pan. Cook for 4 about 4 minutes on each side, or to taste
9. Plate with wild rice and mixed vegetables and enjoy!
Number of Servings: 2
Recipe submitted by SparkPeople user NANIESAN.
2. Rinse canned mixed vegetables twice and then place in small saucepan with water. Simmer for 20 minutes
3. Salt & Pepper Tilapia fillets. Add Cajun seasoning on top (add cayenne pepper if you like more spice)
4. Coat the fillets in olive oil on both sides
5. Place about 1/4 cup of olive oil (or just enough to coat) a medium sized frying pan
6. Place the frying pan on medium\high heat, until the pan smokes
7. Coat the tilapia fillets in italian breadcrumbs
8. Place the fillets in the frying pan. Cook for 4 about 4 minutes on each side, or to taste
9. Plate with wild rice and mixed vegetables and enjoy!
Number of Servings: 2
Recipe submitted by SparkPeople user NANIESAN.
Nutritional Info Amount Per Serving
- Calories: 343.5
- Total Fat: 2.0 g
- Cholesterol: 55.0 mg
- Sodium: 287.8 mg
- Total Carbs: 50.1 g
- Dietary Fiber: 7.8 g
- Protein: 31.8 g
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