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Italian-Seasoned Tilapia and Brown Rice

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Italian-Seasoned Tilapia and Brown Rice
  • Prep Time 15 min
  • Total Time 1 hr 15 min
  • Servings 4
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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

Directions

  • 1 In small bowl, mix Italian seasoning, salt, paprika and pepper; set aside.
  • 2 In 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.
  • 3 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.
Tips  

If you can't get 2 fillets that equal about 1 pound, feel free to cut what you can get into 1 1/2-inch pieces instead.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
270
(
Calories from Fat
60
)
Daily Value
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
2
*Percent Daily Values are based on a 2,000 calorie diet.
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