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Recipe For Baked Tilapia And Rice

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Skillet Tilapia with Creamy Lemon Sauce How to Cook Tender Tilapia
Skillet Tilapia with Creamy Lemon Sauce How to Cook Tender Tilapia from diethood.com

Description

This baked tilapia and rice recipe is perfect for a quick and easy dinner that is both healthy and delicious. The combination of tender tilapia fillets and fluffy rice makes for a satisfying meal that the whole family will love.

Prep Time

The prep time for this recipe is only about 10 minutes, making it perfect for busy weeknights.

Cook Time

The cook time for this recipe is approximately 25-30 minutes.

Ingredients

For this recipe, you will need:
  • 4 tilapia fillets
  • 1 cup uncooked rice
  • 2 cups chicken broth
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon paprika
  • 1/4 cup butter, melted
  • 1/4 cup lemon juice
  • 1 lemon, sliced

Equipment

For this recipe, you will need:
  • 9x13 inch baking dish
  • Measuring cups and spoons
  • Mixing bowl
  • Fork or whisk
  • Aluminum foil
  • Knife

Method

  1. Preheat your oven to 375°F.
  2. Rinse and dry the tilapia fillets and set aside.
  3. In a mixing bowl, combine the uncooked rice, chicken broth, salt, black pepper, garlic powder, and paprika. Stir to combine.
  4. Pour the rice mixture into a 9x13 inch baking dish, spreading it out evenly.
  5. Place the tilapia fillets on top of the rice mixture.
  6. In a separate mixing bowl, combine melted butter and lemon juice. Whisk together until well combined.
  7. Pour the butter and lemon juice mixture over the tilapia fillets.
  8. Place lemon slices on top of the tilapia fillets.
  9. Cover the dish with aluminum foil and bake for 25-30 minutes, or until the rice is tender and the tilapia is cooked through.
  10. Remove from the oven and let cool for a few minutes before serving.

Notes

If you prefer, you can use vegetable or fish broth instead of chicken broth. You can also substitute the tilapia fillets with any other white fish, such as cod or haddock.

Nutrition Info

This recipe yields approximately 4 servings. Each serving contains:
  • Calories: 380
  • Total Fat: 13g
  • Saturated Fat: 6g
  • Cholesterol: 89mg
  • Sodium: 834mg
  • Total Carbohydrates: 32g
  • Dietary Fiber: 1g
  • Sugars: 1g
  • Protein: 33g

Recipe Tips

To add some extra flavor to the rice, try adding some diced onion or minced garlic to the rice mixture before baking. You can also sprinkle some grated Parmesan cheese on top of the tilapia fillets before baking for a cheesy twist. Serve with a side of steamed vegetables or a salad for a complete meal.

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