Tilapia with Jasmine Rice

  Dinner

This tender, full-flavored tilapia with fragrant jasmine rice is absolutely to die for. And it gets better—each serving has only 5 grams of fat!

Tilapia with Jasmine Rice

Average Rating: 4.5

TOTAL TIME: Prep/Total Time: 25 min.
YIELD: 2 servings.

Ingredients

  • 3/4 cup water
  • 1/2 cup uncooked jasmine rice
  • 1-1/2 teaspoons butter
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon seafood seasoning
  • 1/4 teaspoon pepper
  • 1/8 teaspoon salt
  • 2 tilapia fillets (6 ounces each)
  • 1/4 cup Italian salad dressing

Instructions

  • 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.

Nutrition Facts

1 fillet with 3/4 cup rice: 412 calories, 9g fat (3g saturated fat), 90mg cholesterol, 615mg sodium, 42g carbohydrate (2g sugars, 1g fiber), 36g protein.
Diabetic Exchanges:
4 lean meat, 3 starch, 1/2 fat.

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