Diet Delicious: Tilaplia Bake

Tilapia Bake

After all the holiday indulging, this recipe can help you get back in shape and keep that New Year’s resolution. Tilapia is much less fishy than other choices.  The brown rice and broccoli is a nice compliment to this simple healthy meal that leaves you feeling full without a lot of calories.

2 cups chicken broth or water

2 cups uncooked instant brown rice

½ teaspoon Italian Seasoning

½ teaspoon garlic powder

1 tablespoon grated parmesan (optional)

3 cups frozen broccoli or asparagus or peas, thawed

4 tilapia fillets

Salt & pepper

Paprika

In a saucepan, combine the broth, Italian Seasoning, garlic powder and parmesan and bring to a boil.  Add the rice, return to a boil then turn down the heat to a simmer and continue to cook for 5 minutes or until rice is cooked.  Stir the broccoli into the rice mixture.  In a prepared casserole dish, spread the rice and broccoli mixture on the bottom and top with the tilapia.  Drizzle olive oil over the fish, and sprinkle each fillet with salt, pepper and paprika.  Bake in a 375 oven for 20 minutes, or until the fish is done.  Serves 4.