ONIE Project | Recipes - ONIE Project

ONIE Project | Recipes

Tilapia Medley

Serves: 6
Estimated Time: 35 minutes
This tasty fish dinner recipe is an easy, healthy meal your family will love.
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Tips/Notes
Serve this tasty Tilapia Medley with a simple spinach and tomato salad on the side.
Ingredients
  • 2 cups brown rice
  • 2 cloves garlic, minced
  • 1/4 cup fresh parsley
  • 4 (4 oz) tilapia fillets
  • 2 Tbsp olive oil
  • 1 small onion, thinly sliced
  • 1 (8 oz) carton fresh mushrooms, sliced
  • 1 (6 oz) can no-salt-added tomato paste
  • 1 tsp vinegar
  • 2 cups water
  • 1 lb potatoes, diced
Ingredients
  • 2 cups brown rice
  • 2 cloves garlic, minced
  • 1/4 cup fresh parsley
  • 4 (4 oz) tilapia fillets
  • 2 Tbsp olive oil
  • 1 small onion, thinly sliced
  • 1 (8 oz) carton fresh mushrooms, sliced
  • 1 (6 oz) can no-salt-added tomato paste
  • 1 tsp vinegar
  • 2 cups water
  • 1 lb potatoes, diced
Preparation
  1. Prepare rice according to package directions. Fluff with fork & set aside.
  2. Sprinkle garlic & parsley on both sides of tilapia. In a large skillet, heat oil over medium-high. Add tilapia & cook 5-7 minutes or until fish flakes easily with a fork. Shred tilapia & move to the side of the skillet.
  3. Add onions & mushrooms. Cook 3-5 minutes or until golden brown. Combine vegetables & fish in skillet.
  4. In a small bowl add tomato paste, vinegar & water. Mix well.
  5. Stir in tomato mixture to skillet. Reduce heat to low, add potatoes & cook 15 minutes or until potatoes are fork-tender.
  6. Serve skillet over rice & top with parsley.

Encuentra la receta en español aquí.

Our Tilapia Medley dinner recipe is easy to prepare and is served atop of brown rice to provide a serving of healthy whole grains for your active family.

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"ONIE Project recipes offer affordable meal ideas for families on the go. Each recipe is evaluated right here in Oklahoma by our team to guarantee it is quick, tasty and contains accurate nutrition facts. Our recipes offer easy and cheap recipe ideas, which means less time in the kitchen. ONIE Project is one of the best sources of recipes in Oklahoma for both lunch and dinner recipe ideas that keep Oklahoma families healthy and strong."

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