Tilapia and Bayou Rice

May 19, 2023May 19, 20230 2
Tilapia and Bayou Rice Recipe for a Healthy and Delicious Meal
in Seafood

Prep

5 min

Cook

15 min

Ready In

20 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/2 cup quick-cooking brown rice
4 tilapia fillets
1 -2 teaspoon cajun seasoning
2 medium plum tomatoes , seeded and diced
1/4 cup finely sliced green onion
2 tablespoons chopped fresh parsley
4 teaspoons extra virgin olive oil
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon hot pepper sauce
4 lemon wedges

Nutrision Information

Servings Per Recipe
4
Calories
322
Sugar
2g
Fat
12g
Tilapia and Bayou Rice is a flavorful and healthy dish perfect for those looking for a light and nutritious meal. It combines the protein-rich fish with fiber-packed brown rice, fresh tomatoes, and onion to create a filling and delicious meal that can be enjoyed alone or with a side salad. The spice from the cajun seasoning adds a kick of flavor, while the lemon wedges bring a touch of freshness to the dish. This easy-to-make recipe is perfect for hectic weeknights or when you want to whip up a quick and healthy meal for you and your family.

Instructions

1.Cook rice according to package instructions.
2.Season tilapia fillets with cajun seasoning, salt, and pepper, and let sit for 5 minutes.
3.Heat olive oil in a skillet over medium-high heat. Add seasoned tilapia fillets and cook for 2-3 minutes on each side or until done.
4.In a large serving bowl, combine cooked rice, diced tomatoes, green onion, and fresh parsley. Add hot pepper sauce and mix well.
5.Serve tilapia fillets over bayou rice mixture and garnish with lemon wedges.

PROS

This dish is a great source of protein and fiber, with flavors of spice and freshness from tomato and onion.

It’s simple and quick to make, perfect for an easy weeknight dinner.

CONS

While tilapia is a relatively low-fat and nutritious fish, it is also high in Omega-6 fatty acids which can contribute to inflammation if not balanced with Omega-3 acids.

HEALTH & BENEFITS

Tilapia is a great source of protein without adding too much fat to your diet.
It’s also loaded with vitamins and minerals, including Vitamin B12, Niacin, and Phosphorus.

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