ITALIAN-SEASONED TILAPIA AND BROWN RICE
Steps:
- In small bowl, mix Italian seasoning, salt, paprika and pepper; set aside.
- In 10-inch nonstick skillet, heat oil over medium heat. Add onion and garlic; cook and stir 3 minutes. Stir in broth, wine, rice and 1 1/2 teaspoons of the seasoning mixture. Heat to boiling. Reduce heat; cover and simmer 45 minutes.
- Stir in frozen vegetables. Heat to boiling. Sprinkle fish with remaining seasoning mixture. Arrange fish over rice and vegetables. Cover; simmer 6 to 10 minutes or until fish flakes easily with fork. Remove from heat; let stand covered 5 minutes or until liquid in rice mixture is absorbed.
Nutrition Facts : Calories 270, Carbohydrate 26 g, Cholesterol 50 mg, Fat 1, Fiber 4 g, Protein 26 g, SaturatedFat 1 1/2 g, ServingSize 1 Serving, Sodium 600 mg, Sugar 3 g, TransFat 0 g
TILAPIA MASALA WITH RICE
Provided by Food Network Kitchen
Categories main-dish
Time 40m
Yield 4 servings
Number Of Ingredients 12
Steps:
- Bring the rice, 1 1/3 cups water and 1/4 teaspoon salt to a simmer in a saucepan over medium-high heat. Reduce the heat to low, cover and cook 15 minutes. Remove from the heat and add the peas; cover and set aside.
- Puree 1/2 cup yogurt, the garlic, ginger, lime juice, cumin, cayenne and 3/4 teaspoon salt in a food processor. Transfer all but 3 tablespoons of the mixture to a large bowl. Pierce the fish a few times with a fork and season with salt; add to the bowl and toss. Marinate 15 minutes.
- Preheat the broiler. Place the fish on a broiler pan; top with the marinade and butter. Broil until opaque, 6 to 8 minutes. Mix the remaining 1/4 cup yogurt, the cilantro, and salt to taste with the yogurt mixture. Serve the fish and rice with the yogurt sauce and lime wedges.
SPICY TILAPIA RICE BOWL
I love healthy living and tilapia is a staple in my kitchen. Fresh vegetables are always good but take more prep time, so I use boil-in-bag rice for a shortcut. -Rosalin Johnson, Tupelo, Mississippi
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 12
Steps:
- Sprinkle fillets with Cajun seasoning. In a large skillet, heat 2 tablespoons oil over medium heat. Add fillets; cook until fish just begins to flake easily with a fork, 4-6 minutes on each side. Remove and keep warm. Wipe pan clean., In same skillet, heat remaining oil. Add squash; cook and stir 3 minutes. Add stir-fry blend and tomatoes; cook until vegetables are tender, 6-8 minutes longer. Stir in fajita seasoning mix; cook and stir until slightly thickened, 1-2 minutes longer., In a small bowl, mix beans, salt and pepper. Divide rice among 4 serving bowls; layer with beans, vegetables and fillets. If desired, serve with toppings.
Nutrition Facts : Calories 538 calories, Fat 13g fat (2g saturated fat), Cholesterol 55mg cholesterol, Sodium 1365mg sodium, Carbohydrate 71g carbohydrate (11g sugars, Fiber 10g fiber), Protein 33g protein.
TILAPIA AND VEGETABLE CASSEROLE RECIPE
You have to try this fish casserole! It tastes healthy and light. The fish is juicy and flaky without a hint of fishiness and the sweet veggies complement the savory fish beautifully.
Provided by Natasha of NatashasKitchen.com
Categories Easy/Medium
Time 2h
Number Of Ingredients 11
Steps:
- Whisk together marinade ingredients. Combine with tilapia in a large ziploc bag or bowl and marinate in the fridge 1 1/2 hours.
- Slice onions into thin half circles, slice bell pepper into thin strips and julienne or grate carrots. In a large skillet over medium/high, heat 2-3 Tbsp oil and saute onions for 3 min or until softened. Add sliced bell peppers and carrots and saute another 4-5 min or until softened. Remove from pan and set aside.
- Once fish is done marinating, drain and discard marinade. In the same empty skillet over medium/high, add 2-3 Tbsp oil and saute fish lightly on the skillet just until golden on the outside (about 2 min per side) - it's ok if it's not fully cooked through at this point.
- Layer the casserole dish with 1/2 of the vegetables on the bottom, then Place fish over the vegetables. Stir together 1 Tbsp ketchup and 1 Tbsp mayo and brush this mixture evenly over the top of the fish. Cover fish with remaining veggies. Sprinkle the top with salt and pepper to taste then cover tightly with foil or lid and bake at 375˚F for 15 min.
TALAPIA VEGETABLE RICE CASSEROLE
I am catholic and I was observing lent and I was trying to figure out what to make with fish, and so I had these items in my kitchen and it turned out to be a hit. I'm hoping that you & your family enjoy this dish as much as me & my family did. Happy taste-testing ;)
Provided by Judith Ginn
Categories Casseroles
Time 1h20m
Number Of Ingredients 10
Steps:
- 1. spray 9x13 pan with cooking spray. pour rice evenly in pan.
- 2. Lay out the Talapia on top of rice.
- 3. Spred out evenly your vegetables over fish.
- 4. Season with your seasonings.
- 5. Heat up water and add bouillion and stir till dissolved then pour over the whole dish slowly.
- 6. Add butter
- 7. cover with foil and bake at 350 degrees for 1 hour
VEGETABLE RICE CASSEROLE
"This is my family's favorite side dish any tome of year. It's especially good when fresh produce is in season," says Marcia Nelson from Ponca City, Oklahoma. Brown sugar adds a hint of sweetness to the rice and layered vegetables in this colorful casserole.
Provided by Taste of Home
Categories Side Dishes
Time 1h10m
Yield 8 servings.
Number Of Ingredients 12
Steps:
- Spread the rice into a 13-in. x 9-in. baking dish coated with cooking spray. Layer with zucchini, yellow squash, onion and half of the basil; top with green pepper, celery and tomatoes. Combine the brown sugar, salt and pepper; sprinkle over vegetables. Drizzle with oil. Cover and bake at 350° for 1 hour or until tender. Sprinkle with remaining basil.
Nutrition Facts :
VEGETABLE & RICE CASSEROLE
This was so GOOD! I had stuff left over. We are on a very tight budget, which precludes the extravagant waste of food, so I concocted this recipe in order to stick to my guns, so to speak. It was WAY good, and you can substitute your own ingredients. It is mega-versatile. Enjoy it! NOTE: You can also add pre-cooked meat to this, and season accordingly to make a one-dish meal!
Provided by Pagan
Categories One Dish Meal
Time 42m
Yield 2 -quart casserole, 6 serving(s)
Number Of Ingredients 13
Steps:
- Spray 2-quart casserole to prevent massive sticking.
- Layer the casserole contents in exactly the order listed above.
- Cover and bake in a 375°F oven for 35-40 minutes.
ROASTED TILAPIA AND VEGETABLES
Make the roast with the most. We're talking all the delicious flavors of roasted tilapia, presented in a meal that's perfect for any weeknight. It's quick, easy and so satisfying every time.
Provided by By Betty Crocker Kitchens
Categories Entree
Time 40m
Yield 4
Number Of Ingredients 9
Steps:
- Heat oven to 450°F. In large bowl, mix asparagus, zucchini, bell pepper, onion and oil. Sprinkle with 1 teaspoon of the steak seasoning; toss to coat. Spread vegetables in ungreased 15x10x1-inch pan. Place on lower oven rack in oven; bake 5 minutes.
- Meanwhile, spray 13x9-inch (3-quart) glass baking dish with cooking spray. Pat tilapia fillets dry with paper towels. Brush with butter; sprinkle with remaining 1 teaspoon steak seasoning and paprika. Place in baking dish.
- Place baking dish on middle oven rack in oven. Bake fish and vegetables 17 to 18 minutes longer or until fish flakes easily with fork and vegetables are tender.
Nutrition Facts : Calories 290, Carbohydrate 11 g, Cholesterol 100 mg, Fat 1/2, Fiber 3 g, Protein 35 g, SaturatedFat 3 1/2 g, ServingSize 1 Serving, Sodium 520 mg, Sugar 5 g, TransFat 0 g
TILAPIA WITH FIESTA RICE
I often use my husband's fresh-caught bass or catfish for this recipe, but tilapia, salmon and even chicken will do. -Tarin Hauck, Minneapolis, Kansas
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 9
Steps:
- Place tilapia in a 15x10x1-in. baking pan. Mix chili powder, salt, cumin and pepper; sprinkle over fish. Broil 3-4 in. from heat until fish just begins to flake easily with a fork, 10-12 minutes., Meanwhile, prepare rice according to package directions. Transfer to a microwave-safe bowl; stir in beans, corn and salsa. Microwave, covered, on high until heated through, stirring once, 2-3 minutes Serve with fish.
Nutrition Facts : Calories 424 calories, Fat 3g fat (1g saturated fat), Cholesterol 83mg cholesterol, Sodium 874mg sodium, Carbohydrate 53g carbohydrate (6g sugars, Fiber 7g fiber), Protein 41g protein.
TILAPIA WITH JASMINE RICE
This tender, full-flavored tilapia with fragrant jasmine rice is absolutely to die for. And it gets better-each serving has only 5 grams of fat! -Shirl Parsons, Cape Carteret, North Carolina
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 2 servings.
Number Of Ingredients 9
Steps:
- In a small saucepan, combine water, rice and butter; bring to a boil. Reduce heat; simmer, covered, until liquid is absorbed and rice is tender, 15-20 minutes., Meanwhile, mix seasonings; sprinkle over tilapia. In a large skillet, heat salad dressing over medium heat until hot. Add fillets; cook until fish just begins to flake easily with a fork, 3-4 minutes per side. Serve with rice.
Nutrition Facts : Calories 412 calories, Fat 9g fat (3g saturated fat), Cholesterol 90mg cholesterol, Sodium 615mg sodium, Carbohydrate 42g carbohydrate (2g sugars, Fiber 1g fiber), Protein 36g protein. Diabetic Exchanges
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