TILAPIA WITH JASMINE RICE
This tender, full-flavored tilapia with fragrant jasmine rice is absolutely to die for. And it gets better—each serving has only 9 grams of fat!
—Shirl Parsons, Cape Carteret, NC
Takes: 25 min. • Makes: 2 servings
- ¾ cup water
- ½ cup uncooked jasmine rice
- 1 ½ tsp. butter
- ¼ tsp. ground cumin
- ¼ tsp. seafood seasoning
- ¼ tsp. pepper
- ⅛ tsp. salt
- 2 tilapia fillets (6 oz. each)
- ¼ cup Italian salad dressing
- 1. In a small saucepan, combine water, rice and butter; bring to a boil. Reduce heat; simmer, covered, until liquid is absorbed and rice is tender, 15-20 minutes.
- 2. Meanwhile, mix seasonings; sprinkle over tilapia. In a large skillet, heat salad dressing over medium heat until hot. Add fillets; cook until fish just begins to flake easily with a fork, 3-4 minutes per side. Serve with rice.
1 fillet with ¾ cup rice: 412 cal., 9g fat (3g sat. fat), 90mg chol., 615mg sod., 42g carb. (2g sugars, 1g fiber), 36g pro. Diabetic exchanges: 4 lean meat, 3 starch, ½ fat.
