Italian-Seasoned Tilapia And Brown Rice
Equipment
- nonstick skillet 10-inch
Ingrediënten
- 1 teaspoon dried Italian seasoning
- ½ teaspoon salt
- ½ teaspoon paprika
- ¼ 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
- ½ cup dry white wine
- ½ 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
Instructies
- In small bowl, mix Italian seasoning, salt, paprika and pepper; set aside.
- In 10-inch nonstick skillet, heat oil over medium heat.
- Add onion and garlic; cook and stir Minutes.
- Stir in broth, wine, rice and 1½ teaspoons of the seasoning mixture.
- Heat to boiling.
- Reduce heat; cover and simmer 45 minutes.
- Stir 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.
Notes / Tips / Wine Advice:
Quick Variation:
If you can’t get 2 fillets that equal about 1 pound, feel free to cut what you can get into 1½-inch pieces instead.
If you can’t get 2 fillets that equal about 1 pound, feel free to cut what you can get into 1½-inch pieces instead.
Nutritional Information
Calories: 270 kcal
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