TILAPIA CASSEROLE RICE RECIPES

Name: Italian-Seasoned Tilapia and Brown Rice
Prep time: 15 min
Total time: 1 h 15 min
Yield: 4
Cuisine: Italian
Ingredients: 1 teaspoon dried Italian seasoning; 1/2 teaspoon salt; 1/2 teaspoon paprika; 1/4 teaspoon pepper; 1 tablespoon olive oil; 1 large onion, chopped (1 cup); 2 cloves garlic, finely chopped; 1 cup vegetable or chicken broth (from 32-oz carton); 1/2 cup dry white wine; 1/2 cup uncooked regular long-grain brown rice; 2 cups frozen mixed vegetables (from 12-oz bag); 2 fresh tilapia fillets (about 1 lb), cut in half lengthwise

ITALIAN-SEASONED TILAPIA AND BROWN RICE RECIPE ...

Italian-Seasoned Tilapia and Brown Rice Recipe ... image

Provided by Betty Crocker Kitchens

Total Time 1 hours 15 minutes

Prep Time 15 minutes

Yield 4

Number Of Ingredients 12

Ingredients

1 teaspoon dried Italian seasoning
1/2 teaspoon salt
1/2 teaspoon paprika
1/4 teaspoon pepper
1 tablespoon olive oil
1 large onion, chopped (1 cup)
2 cloves garlic, finely chopped
1 cup vegetable or chicken broth (from 32-oz carton)
1/2 cup dry white wine
1/2 cup uncooked regular long-grain brown rice
2 cups frozen mixed vegetables (from 12-oz bag)
2 fresh tilapia fillets (about 1 lb), cut in half lengthwise

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 , CarbohydrateContent 26 g, CholesterolContent 50 mg, FatContent 1 , FiberContent 4 g, ProteinContent 26 g, SaturatedFatContent 1 1/2 g, ServingSize 1 Serving, SodiumContent 600 mg, SugarContent 3 g, TransFatContent 0 g

TILAPIA WITH JASMINE RICE RECIPE: HOW TO MAKE IT

Tilapia with Jasmine Rice Recipe: How to Make It 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

Total Time 25 minutes

Prep Time 5 minutes

Cook Time 20 minutes

Yield 2 servings.

Number Of Ingredients 9

Ingredients

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, FatContent 9g fat (3g saturated fat), CholesterolContent 90mg cholesterol, SodiumContent 615mg sodium, CarbohydrateContent 42g carbohydrate (2g sugars, FiberContent 1g fiber), ProteinContent 36g protein. Diabetic Exchanges 4 lean meat

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