HISPANIC TILAPIA AND RICE BOWL
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
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
GRILLED TILAPIA BOWLS WITH CHIPOTLE AVOCADO CREMA
I gleaned this from Joyful Healthy Eats blog with a couple of adaptations. I can vouch, this is absolutely delicious.
Provided by gailanng
Categories One Dish Meal
Time 30m
Yield 4 serving(s)
Number Of Ingredients 19
Steps:
- In a food processor, add yogurt, juice of 1 lime, avocado, garlic clove, chipotle pepper, salt and pepper. Blend until smooth. Refrigerate.
- In a small bowl, add chili powder, paprika, cumin, garlic powder, salt and pepper. Mix together.
- Rinse and pat dry tilapia filets. Rub oil over both sides of tilapia fillets. Season both sides of the fish with the seasoning, to taste.
- Heat grill to medium high, grill the two ears of corn for 15-20 minutes. Turning the corn every 5 minutes. When cool to the touch, cut corn kernels from cob. Set aside.
- Next, grill tilapia for 3-5 minutes on the first side and 3-5 on the second.
- Remove both from the grill; set aside.
- To assemble bowls, place 3/4 cup of cooked quinoa or brown rice in a bowl, then add in black beans, diced tomato, grilled corn, cilantro, tilapia and then top with Chipotle Avocado Crema.
Nutrition Facts : Calories 488, Fat 14.1, SaturatedFat 2, Cholesterol 37.5, Sodium 365.4, Carbohydrate 64, Fiber 16.7, Sugar 2.5, Protein 31.2
HISPANIC TILAPIA AND RICE BOWL
A quick and easy dish that comes alive on those busy days.
Provided by Allrecipes Member
Categories Knorr®
Time 25m
Yield 4
Number Of Ingredients 10
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
SPANISH TILAPIA
Make and share this Spanish Tilapia recipe from Food.com.
Provided by KelBel
Categories One Dish Meal
Time 25m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Heat oil over medium high heat in skillet. Add onion and garlic. Cook for 5 minutes.
- Add tomatoes, olives, lemon, wine and black pepper. Simmer 10 minutes.
- Place fish in sauce and simmer 5-7 minutes or until fish is done.
- Serve over rice or pasta.
Nutrition Facts : Calories 240.9, Fat 11.1, SaturatedFat 1.9, Cholesterol 56.7, Sodium 484.3, Carbohydrate 11.2, Fiber 2.5, Sugar 5.4, Protein 24.2
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 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.
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