Italian-Seasoned Tilapia And Brown Rice Recipe

Italian-Seasoned Tilapia and Brown Rice is a healthy and flavorful dish that combines tender tilapia fillets with aromatic Italian herbs and spices. The tilapia is seasoned with a blend of garlic, oregano, basil, and paprika, then pan-seared to perfection. Served alongside nutty and nutritious brown rice, this dish is a complete meal that is both satisfying and easy to prepare.

4.2
15 Rating -
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1hr 15minstotal
1hr 15m.total
Italian-Seasoned Tilapia And Brown Rice
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Ingredients for Italian-Seasoned Tilapia And Brown Rice Recipe

  • 1 Tilapia Fillets
  • 1/4 teaspoon Garlic Powder
  • 1/4 teaspoon Dried Oregano
  • 1/4 teaspoon Dried Basil
  • 0.13 teaspoon Paprika
  • 0.13 teaspoon Salt
  • 0.06 teaspoon Black Pepper
  • 1/2 tablespoon Olive Oil
  • 1/2 cup Cooked Brown Rice
  • as needed Fresh Parsley, For Garnish

Directions: Italian-seasoned Tilapia And Brown Rice Recipe

Cooking Directions

  • STEP 1.In a small bowl, mix together garlic powder, dried oregano, dried basil, paprika, salt, and black pepper.
  • STEP 2.Season the tilapia fillets with the spice mixture on both sides.
  • STEP 3.Heat olive oil in a large skillet over medium heat.
  • STEP 4.Add the seasoned tilapia fillets to the skillet and cook for 3-4 minutes per side, or until the fish is cooked through and flakes easily with a fork.
  • STEP 5.While the tilapia is cooking, prepare the brown rice according to package instructions.
  • STEP 6.Serve the Italian-seasoned tilapia over a bed of brown rice and garnish with fresh parsley.
  • STEP 7.Enjoy!

Cooking Tips

  • Make sure to pat the tilapia fillets dry before seasoning them to ensure a crispy crust.
  • For extra flavor, squeeze fresh lemon juice over the cooked tilapia before serving.
  • Feel free to customize the spice blend by adding other herbs and spices like thyme or red pepper flakes.

Storage and Serving

  • Leftover tilapia and brown rice can be stored in separate airtight containers in the refrigerator for up to 3 days.
  • To reheat, gently warm the tilapia in a skillet over low heat and microwave the brown rice until heated through.
  • Serve the reheated leftovers with a side of steamed vegetables for a quick and nutritious meal.
Nutrition
value
250
calories per serving
6 g Fat19 g Protein24 g Carbs3 g FiberOther

Current Totals

  • Fat
    6g
  • Protein
    19g
  • Carbs
    24g
  • Fiber
    3g

MacroNutrients

  • Carbs
    24g
  • Protein
    19g
  • Fiber
    3g

Fats

  • Fat
    6g

Vitamins & Minerals

  • Calcium
    72mg
  • Iron
    4mg
  • Vitamin A
    278mcg
  • Vitamin B1
    < 1mg
  • Vitamin B2
    < 1mg
  • Vitamin B3
    3mg
  • Vitamin B6
    74mg
  • Vitamin B9
    372mcg
  • Vitamin B12
    0mcg
  • Vitamin C
    10mg
  • Vitamin E
    1mg
  • Copper
    < 1mcg
  • Magnesium
    66mg
  • Manganese
    1mg
  • Phosphorus
    180mg
  • Selenium
    18mcg
  • Zinc
    2mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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Recipe By Slurrp