Monday, September 26, 2011

Recipe of the Week: Creole Tilapia

Each week we be bring you new recipes for delicious, nutritious meals, which will help you maintain a healthy lifestyle. This week's recipe:

Creole Tilapia
Makes 2 servings

  • ½ cup brown rice
  • 1 onion, sliced
  • 2 ribs celery, sliced
  • 2 large carrots, sliced
  • 2 tilapia fillets (5-6 oz. each)
  • 1 cup canned diced tomatoes
  • 2 Tbsp chopped fresh cilantro, parsley, or basil
  • Seasoning salt
  • Ground black pepper

  1. Prepare the rice according to package directions.
  2. Meanwhile, coat a large skillet with olive oil.
  3. Over medium-high heat, cook the onion, celery, and carrot for 5 minutes, or until tender.
  4. Add the tilapia and cook for 3 minutes.
  5. Carefully turn the fish and add the tomatoes and herbs.
  6. Season with salt and pepper to taste.
  7. Simmer for 2 minutes or until the fish flakes easily.
  8. Serve over the rice.

Nutrition Information (Per Serving)
  • 310 calories
  • 31g protein
  • 42g carbohydrates
  • 6g fiber
  • 2.5g fat
  • 70mg cholesterol
  • 580mg sodium

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