Wednesday, March 17, 2010

Tilapia with Jasmine Rice

Very good. Lots of flavor. Tilapia is not fishy tasting. I just used a dry Italian dressing packet and sprinkled some over the top of the fish instead of using dressing.

Recipe: Taste of Home

3/4 cup water
1/2 cup uncooked jasmine rice
1 1/2 tsp butter
1/4 tsp ground cumin
1/4 tsp seafood seasoning (I used old bay)
1/4 tsp pepper
1/8 tsp salt
2 tilapia fillets (6 oz. each)
1/4 cup fat-free Italian salad dressing

In a large saucepan, bring the water, rice and butter to a boil. Reduce heat; cover and simmer for 15-20 minutes or until liquid is absorbed and rice is tender.

Combine the seasonings; sprinkle over fillets. Place salad dressing in a large skillet; cook over medium heat until heated through. Add fish; cook for 3-4 minutes on each side or until fish flakes easily with a fork. Serve with rice.

Yield: 2 servings

1 fillet with 3/4 cup rice equals 356 calories, 5 g fat, 91 mg cholesterol, 743 mg sodium, 41 g carbohydrate, 1 g fiber, 35 g protein. Diabetic Exchanges: 4 very lean meat, 3 starch, 1/2 fat.

No comments: