Best Italian Seasoned Tilapia And Brown Rice Recipes

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HISPANIC TILAPIA AND RICE BOWL



Hispanic Tilapia and Rice Bowl image

A quick and easy dish that comes alive on those busy days.

Provided by Paula Baker

Categories     Trusted Brands: Recipes and Tips     Knorr®

Time 25m

Yield 4

Number Of Ingredients 10

4 (4 ounce) tilapia fillets
1 tablespoon vegetable oil
1 (15 ounce) can reduced-sodium black beans, rinsed and drained
1 (15.25 ounce) can no-salt-added whole-kernel corn, drained
1 ¾ cups water
2 tablespoons medium chunky salsa
¼ teaspoon cumin
¼ teaspoon chili powder
1 (5.4 ounce) package Knorr® Fiesta Sides™ - Yellow Rice
Salt and pepper to taste

Steps:

  • Pat tilapia filets dry with paper towels and season both sides with salt and pepper.
  • In large skillet, heat oil and add tilapia filets. Cook until fish releases easily with a spatula; flip and cook until fish is cooked through and flakes easily with a fork, 5 to 8 minutes. Remove from skillet and set aside, tenting loosely with foil to keep warm.
  • Add beans, corn, water, salsa, cumin, chili powder and contents of rice package to skillet, stir well. Bring to a boil, cover and reduce heat. Simmer until water has been absorbed and rice is tender, about 7 minutes.
  • Place rice in a serving dish and top with fish. Serve immediately.

Nutrition Facts : Calories 461 calories, Carbohydrate 61.5 g, Cholesterol 41 mg, Fat 6.1 g, Fiber 8.1 g, Protein 34.5 g, SaturatedFat 0.9 g, Sodium 550 mg, Sugar 3.3 g

BAKED ITALIAN TILAPIA



Baked Italian Tilapia image

It's easy to include healthful fish in your weekly menus with recipes as tasty and simple as this one! -Kimberly McGee, Mosheim, Tennessee

Provided by Taste of Home

Categories     Dinner

Time 50m

Yield 4 servings.

Number Of Ingredients 6

4 tilapia fillets (6 ounces each)
1/4 teaspoon pepper
1 can (14-1/2 ounces) diced tomatoes with basil, oregano and garlic, drained
1 large onion, halved and thinly sliced
1 medium green pepper, julienned
1/4 cup shredded Parmesan cheese

Steps:

  • Preheat oven to 350°. Place tilapia in a 13x9-in. baking dish coated with cooking spray; sprinkle with pepper. Spoon tomatoes over tilapia; top with onion and green pepper., Cover and bake 30 minutes. Uncover; sprinkle with cheese. Bake 10-15 minutes longer or until fish flakes easily with a fork., Freeze option: Cool fish mixture. Freeze in freezer containers. To use, partially thaw in refrigerator overnight. Heat through slowly in a covered skillet, stirring occasionally, until a thermometer inserted in fish reads 145°.

Nutrition Facts : Calories 215 calories, Fat 4g fat (2g saturated fat), Cholesterol 86mg cholesterol, Sodium 645mg sodium, Carbohydrate 12g carbohydrate (7g sugars, Fiber 2g fiber), Protein 36g protein. Diabetic Exchanges

BAKED FISH WITH ITALIAN RICE



Baked Fish with Italian Rice image

Betty Crocker's Heart Healthy Cookbook shares a recipe! Serve this flaky baked fish with rice - perfect for Italian dinners!

Provided by Betty Crocker Kitchens

Categories     Entree

Time 30m

Yield 6

Number Of Ingredients 8

2 tablespoons water
1 medium onion, chopped (1/2 cup)
3 cups cooked brown or white rice
1 can (14 1/2 ounces) no-salt-added Italian-style stewed tomatoes, undrained
1 teaspoon Italian seasoning, crumbled
6 mackerel, snapper, tilapia, sturgeon or any fish fillets, 1/4 inch thick (about 1 pound)
1 1/2 teaspoons canola or soybean oil
1/2 teaspoon paprika

Steps:

  • Heat oven to 400°. Heat water to boiling in 2 1/2-quart saucepan over medium-high heat. Cook onion in water, stirring occasionally, until crisp-tender. Stir in rice, tomatoes and Italian seasoning; cook until thoroughly heated.
  • Spoon rice mixture into ungreased rectangular baking dish, 13x9x2 inches. Place fish fillets on rice mixture. Brush fish with oil. Sprinkle with paprika.
  • Cover and bake 20 to 25 minutes or until fish flakes easily with fork.

Nutrition Facts : Calories 240, Carbohydrate 27 g, Cholesterol 40 mg, Fiber 4 g, Protein 18 g, SaturatedFat 1 g, ServingSize 1 Serving, Sodium 45 mg, Sugar 3 g, TransFat 0 g

TILAPIA WITH JASMINE RICE



Tilapia with Jasmine Rice image

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

3/4 cup water
1/2 cup uncooked jasmine rice
1-1/2 teaspoons butter
1/4 teaspoon ground cumin
1/4 teaspoon seafood seasoning
1/4 teaspoon pepper
1/8 teaspoon salt
2 tilapia fillets (6 ounces each)
1/4 cup Italian salad dressing

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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