Crispy Tilapia

This recipe makes a complete meal with rice, vegetables, and protein. It’s refreshing and offers a different way to prepare fish.

Approximate Nutritional Content: 1 serving

• Calories: 298 kcal

• Grams of fat: 3.2 g. equivalent to 1/2 fat serving

• Grams of carbohydrate: 37 g. equivalent to 2 grain servings

• Grams of protein: 33 g. equivalent to 4 protein servings

Note: nutritional information may vary depending on the quantity and type of ingredients used.

Ingredients:

• 1/2 cup of precooked brown rice

• 1 onion, finely chopped

• 2 celery stalks, finely chopped

• 2 sliced carrots

• 2 tilapia fillets

• 1 cup of diced tomato (canned or fresh)

• 2 tablespoons of fresh cilantro or basil

• salt and pepper to taste

Preparation:

• Prepare the rice.

• Spray oil in a large skillet.

• Over medium-high heat, cook the onion, celery, and carrot for 5 minutes or until tender.

• Add the tilapia and cook for 3 minutes, carefully flip the fish and add the diced tomato and cilantro or basil.

• Season with salt and pepper to taste.

• Cook over low heat for 2 minutes or until the fish is cooked through.

• Serve over a bed of rice.

Enjoy your meal!!