• Quick fish recipes: Tilapia Medley from ONIE
  • Simple fish recipes

Tilapia Medley

Time: 35 minutes
Servings: 6
This tasty fish dinner recipe is an easy, healthy meal your family will love.


  • 2 cups instant brown rice
  • 2 Tbsp olive oil
  • 1 lb tilapia fillets
  • 4 cloves garlic, minced
  • 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
  • 1/4 cup minced fresh parsley


  1. Prepare rice according to package directions. Fluff with fork & set aside.
  2. In a large skillet, heat oil over medium-high. Add tilapia & garlic. 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.


Serve this tasty Tilapia Medley with a simple spinach & tomato salad on the side.

Nutrition Facts

6 servings per recipe
Serving size (351g)
Amount per serving
% Daily Value*
Total Fat 7g 9%
    Saturated Fat 1g 5%
    Trans Fat 0g  
Cholesterol 40mg 13%
Sodium 75mg
Total Carbohydrate 47g 17%
    Dietary Fiber 4g 14%
    Total Sugars 6g  
Includes 0g Added Sugars
Protein 22g  
Vitamin D 2mcg 10%
Calcium 39mg 4%
Iron 2mg 10%
Potassium 1066mg 25%
* 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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