Italian-Seasoned Tilapia and Brown Rice
- Prep Time 15 min
- Total 1 hr 15 min
- Servings 4
- Ingredients 12
Ingredients
- 1 teaspoon dried Italian seasoning
- 1/2 teaspoon salt
- 1/2 teaspoon paprika
- 1/4 teaspoon pepper
- 1 tablespoon olive oil
- 1 large onion, chopped (1 cup)
- 2 cloves garlic, finely chopped
- 1 cup vegetable or chicken broth (from 32-oz carton)
- 1/2 cup dry white wine
- 1/2 cup uncooked regular long-grain brown rice
- 2 cups frozen mixed vegetables (from 12-oz bag)
- 2 fresh tilapia fillets (about 1 lb), cut in half lengthwise
Instructions
-
Step1In small bowl, mix Italian seasoning, salt, paprika and pepper; set aside.
-
Step2In 10-inch nonstick skillet, heat oil over medium heat. Add onion and garlic; cook and stir 3 minutes. Stir in broth, wine, rice and 1 1/2 teaspoons of the seasoning mixture. Heat to boiling. Reduce heat; cover and simmer 45 minutes.
-
Step3Stir in frozen vegetables. Heat to boiling. Sprinkle fish with remaining seasoning mixture. Arrange fish over rice and vegetables. Cover; simmer 6 to 10 minutes or until fish flakes easily with fork. Remove from heat; let stand covered 5 minutes or until liquid in rice mixture is absorbed.
Nutrition
270
Calories
7g
Total Fat
26g
Protein
26g
Total Carbohydrate
3g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 270
- Calories from Fat
- 60
- Total Fat
- 7g
- 10%
- Saturated Fat
- 1 1/2g
- 7%
- Trans Fat
- 0g
- Cholesterol
- 50mg
- 17%
- Sodium
- 600mg
- 25%
- Potassium
- 520mg
- 15%
- Total Carbohydrate
- 26g
- 9%
- Dietary Fiber
- 4g
- 18%
- Sugars
- 3g
- Protein
- 26g
% Daily Value*:
- Vitamin A
- 25%
- 25%
- Vitamin C
- 15%
- 15%
- Calcium
- 6%
- 6%
- Iron
- 8%
- 8%
Exchanges:
1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;Carbohydrate Choice
2Tips from the Betty Crocker Kitchens
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