Fiesta Tilapia with Rice

Fiesta Tilapia with RiceFiesta Tilapia with Rice.jpg
This spicy fish dish contains whole grains, veggies and lean protein.   A meal under 30 minutes that will wake up your taste buds!

gluten-free-icon.gif Gluten Free

Ingredients
Rice and veggies

  • 1 Tablespoon canola oil
  • 2 small zucchini, coarsely chopped
  • 1 small yellow squash, coarsely chopped
  • 1 cup onion, diced
  • 1 cup bell pepper, diced
  • 1 Tablespoon hot chili sauce (like Sriracha®)
  • 1 Tablespoon chili powder
  • ½ teaspoon cumin
  • ½ Tablespoon garlic powder
  • 1/8 Tablespoon black pepper
  • ¼ teaspoon garlic salt
  • 1 (2 cup) boil in bag brown rice (cooked according to package directions)

Fish

  • Cooking spray
  • 4 – 4 ounce tilapia filets
  • 2 teaspoons cumin
  • ½ Tablespoon chili powder
  • ½ Tablespoon garlic powder
  • ¼ teaspoon garlic salt
  • 1 cup light shredded Mexican or taco flavored cheese

Directions

  1. In a large skillet, cook vegetables in canola oil on medium-high for 10-12 minutes.  Add seasonings half way through and stir throughout the cooking time.  Once vegetables are tender, add cooked brown rice and stir to combine.  Set aside in a bowl.
  2. Spray same large skillet with cooking spray and cook tilapia filets for 3-4 minutes on both sides, adding the seasonings equally to both sides. 
  3. Place rice and veggies on plate, sprinkle with shredded cheese and top with tilapia filet.

Serves 4

Nutrition Information
Per 1 cup rice and veggies and 1 tilapia filet
Calories: 350
Total Fat: 11 g
    Saturated Fat:  4.5 g
Sodium:  442 mg
Total Carbohydrate:  29 g
    Dietary Fiber:  3.5 g
Protein:  34 g