Ingredients
- 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
Preparation
- Prepare rice according to package directions. Fluff with fork & set aside.
- 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.
- Add onions & mushrooms. Cook 3-5 minutes or until golden brown. Combine vegetables & fish in skillet.
- In a small bowl add tomato paste, vinegar & water. Mix well.
- Stir in tomato mixture to skillet. Reduce heat to low, add potatoes & cook 15 minutes or until potatoes are fork-tender.
- Serve skillet over rice & top with parsley.
Tips
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 Calories |
330 |
% Daily Value* |
|
Total Fat 7g | 9% |
Saturated Fat 1g | 5% |
Trans Fat 0g | |
Cholesterol 40mg | 13% |
Sodium 75mg
|
3% |
Total Carbohydrate 47g | 17% |
Dietary Fiber 4g | 14% |
Total Sugars 6g | |
Includes 0g Added Sugars |
0% |
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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