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Tilapia Brown Rice Recipe

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Tilapia with Brown Rice and Zucchini Sweetphi
Tilapia with Brown Rice and Zucchini Sweetphi from sweetphi.com

Description

If you are looking for a healthy and delicious meal, then try this Tilapia Brown Rice Recipe. This recipe is perfect for people who want to enjoy a nutritious meal without spending too much time in the kitchen. The combination of tilapia and brown rice is not only tasty but also great for your health. Tilapia is a low-fat fish that is rich in protein and omega-3 fatty acids, while brown rice is a whole grain that is high in fiber and essential nutrients.

Prep Time

The prep time for this recipe is about 10 minutes. You will need to wash and chop the vegetables, cook the brown rice, and season the tilapia.

Cook Time

The cook time for this recipe is about 20-25 minutes. You will need to bake the tilapia in the oven and saute the vegetables on the stove.

Ingredients

  • 4 tilapia fillets
  • 1 cup of brown rice
  • 2 cups of water
  • 1 red bell pepper, chopped
  • 1 green bell pepper, chopped
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 tablespoon of olive oil
  • 1/2 teaspoon of salt
  • 1/4 teaspoon of black pepper
  • 1/4 teaspoon of paprika
  • 1/4 teaspoon of cumin

Equipment

  • Baking dish
  • Medium-sized pot
  • Frying pan
  • Cutting board
  • Knife
  • Measuring cup
  • Measuring spoons

Method

  1. Preheat the oven to 375°F.
  2. Rinse the brown rice and add it to a pot with 2 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes or until tender.
  3. Season the tilapia fillets with salt, black pepper, paprika, and cumin.
  4. Place the tilapia fillets in a baking dish and bake for 15-20 minutes or until cooked through.
  5. While the tilapia is baking, add olive oil to a frying pan over medium-high heat.
  6. Add the chopped onion and minced garlic to the frying pan and saute for 2-3 minutes or until the onion is translucent.
  7. Add the chopped bell peppers to the frying pan and saute for 5-7 minutes or until the bell peppers are tender.
  8. When the brown rice is done, fluff it with a fork and serve it on a plate.
  9. Add the sauteed vegetables on top of the brown rice and place the baked tilapia fillet on the side.
  10. Serve and enjoy!

Notes

You can substitute tilapia with any other white fish, such as cod or haddock. You can also add more vegetables to this recipe, such as zucchini or mushrooms. If you don't have brown rice, you can use white rice or quinoa instead.

Nutrition Info

This recipe makes 4 servings. Each serving contains approximately:
  • Calories: 290
  • Protein: 28g
  • Fat: 7g
  • Carbohydrates: 28g
  • Fiber: 4g

Recipe Tips

To save time, you can use frozen tilapia fillets instead of fresh ones. You can also cook the brown rice in advance and store it in the fridge for up to 3 days. To make this recipe more spicy, you can add chili flakes or hot sauce. Finally, make sure to season the vegetables with salt and black pepper to enhance their flavor.

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