Tilapia Dinner with Veggies & Brown Rice
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
2-4 oz. Tilapia Filletsgrill seasoning1 Tbsp Safflower oil1 Tbsp Extra Virgin Olive Oil2 cups frozen broccoli1/4 cup raw carrot, sliced1/4 cup red onion, cut in chunksvegetables seasoning (or grill seasoning)1 cup whole grain brown rice
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.
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.
Nutritional Info 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
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