Dinner

Tilapia Dinner with Veggies and Brown Rice is for Dinner.

Tilapia Dinner with Veggies and Brown Rice takes 15 minutes to prepare.

Tilapia Dinner with Veggies and Brown Rice takes 15 minutes to cook.

Tilapia Dinner with Veggies and Brown Rice makes 2 servings.

The ingredients for Tilapia Dinner with Veggies and Brown Rice are:

2-4 oz. Tilapia Fillets
grill seasoning
1 Tbsp Safflower oil
1 Tbsp Extra Virgin Olive Oil
2 cups frozen broccoli
1/4 cup raw carrot, sliced
1/4 cup red onion, cut in chunks
vegetables seasoning (or grill seasoning)
1 cup whole grain brown rice

Here is how you make Tilapia Dinner with Veggies and Brown Rice:

Heat 1 tbsp olive oil in medium nonstick frying pan. Add veggies, season to taste and saute for about 5 to 6 minutes. Add the rice and cook for another 3-4 minutes, or until caramelized.Heat 1 tbsp safflower oil in large nonstick frypan. Sprinkle tilapia with seasonings and cook in oil for about 3-4 minutes; turn and cook other side until flaky, about 3-4 more minutes.Divide everything equally onto 2 plates and serve.Number of Servings: 2Recipe submitted by SparkPeople user BONNYLUE.

The nutritional information for Tilapia Dinner with Veggies and Brown Rice is:

• Servings Per Recipe: 2
• Amount Per Serving
• Calories: 336.5

• Total Fat: 15.7 g
• Cholesterol: 55.0 mg
• Sodium: 244.3 mg
• Total Carbs: 24.3 g
• Dietary Fiber: 4.9 g
• Protein: 25.7 g