Lemon Herb Tilapia

Time: 20 minutes
Servings: 4
A tasty easy to make recipe that can be prepared in 20 minutes or less.
Rating:

Ingredients

  • 1 cup fresh minced parsley

  • 2 lemon, juiced

  • 4 cloves garlic, minced 

  • 2 Tbsp olive oil

  • 1 tsp black pepper 

  • 1 tsp cumin

  • 1 cup instant brown rice     

  • 4 (4 oz) tilapia fillets, thawed   

  • Non-stick cooking spray

  • 2 cups grape tomatoes, halved


Preparation

  1. In a large bowl, add parsley, garlic, lemon juice, olive oil, pepper & cumin. Mix well. Place tilapia into the herb mixture & marinate 5 minutes, making sure both sides are covered.

  2. Prepare rice according to package directions. Set aside.

  3. Lightly coat a skillet with cooking spray & heat over medium. Add fish & herb marinade. Cook 3-4 minutes per side or until lightly browned & fish flakes easily with a fork.

  4. Add tomatoes & cook 1-2 minutes or until warm. Serve over 1/2 cup rice.


Tips

Use lime and cilantro instead of lemon and parsley for a different flavor.

Nutrition Facts

4 servings per recipe
Serving size (296g)
Amount per serving
Calories
380
% Daily Value*
Total Fat 11g 14%
    Saturated Fat 2g 10%
    Trans Fat 0g  
Cholesterol 55mg 18%
Sodium 85mg
4%
Total Carbohydrate 47g 17%
    Dietary Fiber 4g 14%
    Total Sugars 2g  
Includes 0g Added Sugars
0%
Protein 28g  
Vitamin D 4mcg 20%
Calcium 61mg 4%
Iron 3mg 15%
Potassium 598mg 15%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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