Tilapia with soy sauce & pineapple scallion rice
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 Cup brown rice4 - 6oz tilapia fillets2 TBSP low sodium Tamari soy sauce1 (8oz ) can no sugar added pineapple chunks, roughly chopped and juice reserved. 6 scallions, white and green parts, sliced about 1/2 cup, divided. Olive oil cooking sprayGround black pepper and sea salt, to taste.
Preheat oven to 450°F. Bring two cups water to a boil in a small saucepan 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 three tablespoons 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 two tablespoons green scallion pieces for garnish. Add remaining scallions to skillet and cook for two minutes. Add pineapple chunks and cook for 45 seconds. Fold scallion pineapple mixture into steamed rice and season with salt and pepper to taste.
Mound one cup rice onto each of the four plates. Place a tilapia fillet off-center over each mound of rice. Drizzle pan juices over fillets, garnish with reserved scallions and serve.
Serving Size: 6 oz fillet and 1 cup of rice
Meanwhile, place tilapia fillets in a baking dish coated with cooking spray. In a small bowl, combine soy sauce with three tablespoons 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 two tablespoons green scallion pieces for garnish. Add remaining scallions to skillet and cook for two minutes. Add pineapple chunks and cook for 45 seconds. Fold scallion pineapple mixture into steamed rice and season with salt and pepper to taste.
Mound one cup rice onto each of the four plates. Place a tilapia fillet off-center over each mound of rice. Drizzle pan juices over fillets, garnish with reserved scallions and serve.
Serving Size: 6 oz fillet and 1 cup of rice
Nutritional Info Amount Per Serving
- Calories: 261.1
- Total Fat: 3.3 g
- Cholesterol: 82.5 mg
- Sodium: 741.2 mg
- Total Carbs: 20.9 g
- Dietary Fiber: 1.8 g
- Protein: 36.5 g
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