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Pan fried tilapia with brown rice
Healthy Hints
Fish is a good source of low fat protein and the brown rice in this recipe brings a helping of healthy whole grains. To balance this dish you could add a side salad or some steamed crunchy vegetables.
Ingredients
Ingredients
200 g brown rice, washed
500 g tilapia fillet
1 tbsp garlic paste
1½ tsp salt
1 tsp paprika powder
1 tsp cumin powder
2 tsp oregano
2½ tbsp rapeseed (canola) oil
2 tsp dill, washed and dried, finely chopped
What does this chart mean?
- Calories373kcal
- Protein30.0g
- Fat10.0g
- Saturated fat1.8g
- Carbohydrate41.0g
- Sugars (Total)0.7g
- Fibre2.5g
- Salt2.4g
Directions
1. In a large saucepan, add the rice to 470ml of water. Bring to a boil over a high heat, then reduce to a low heat. Cover and simmer for 30 minutes, until the water is absorbed and the rice is cooked.
2. Remove the pan from the heat, and fluff the rice gently with a fork. Set aside.
3. Gently rinse the fish fillet in water and pat dry. In a shallow dish, combine 1 tbsp of water with garlic, salt, paprika, cumin, and oregano to make a thick paste. Apply this paste onto both sides of the fish.
4. Heat 2 tbsp of oil over a medium heat in a frying pan large enough for the fish fillet. Fry the fish on both sides for 4-5 minutes. Keep the pan covered whilst frying. Remove from the heat and set aside.
5. Heat the remaining oil in a pan over a medium heat. Sauté the dill and the rice for 2-3 minutes until the rice and dill are thoroughly mixed together.
6. Serve the fish on a bed of rice.
