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Louisiana Rice with Tilapia

Family-Friendly

Louisiana Rice with Tilapia

recipes:
  • Family-Friendly
  • Stovetop
  • Ready Rice
  • 45 Minutes or More
  • Bake
  • Seafood
Louisiana Rice with Tilapia
  • Servings
    4
  • Prep
    15m
  • Cook
    25m
  • Total
    40m
  • Smokey

    Smokey

About This Dish

This Cajun–inspired dish adds savory seasoning to the delicate flavor of tilapia. If you’ve never cooked tilapia before, this is the perfect recipe to get you started. And it’s so delicious, you’ll come back to this recipe time and again.

Ingredients

  • 1 tablespoon canola or vegetable oil
  • 2 stalks celery, chopped
  • 1 medium onion, chopped
  • 1 medium green bell pepper, chopped
  • 2 cloves garlic, finely chopped
  • 1 cup water
  • 1 can (8 ounces) salt-free tomato sauce
  • 1 teaspoon salt-free Cajun seasoning
  • 1 bay leaf
  • 1 box (6.2 ounces) UNCLE BEN'S® Long Grain and Wild Rice Fast Cook Recipe
  • 4 (6- to 7-ounce) tilapia filets
  • 4 lemon slices
  • 1 tablespoon chopped fresh parsley

Instructions

  1. Heat oven to 400°F. Spray 13x9-inch baking dish with nonstick spray.
  2. In large nonstick skillet, heat oil over medium heat. Cook and stir celery, onion and pepper in oil 7 minutes or until almost tender. Stir in garlic; cook and stir 1 minute longer. Stir in water, tomato sauce, Cajun seasoning, bay leaf and rice seasoning packet. Heat to boiling; stir in rice.
  3. Pour rice mixture evenly into baking dish. Arrange tilapia over rice. Cover with aluminum foil. Bake 20 minutes; uncover and bake 3 to 5 minutes longer or until most liquid is absorbed and fish flakes easily with fork. Top each filet with lemon slice; sprinkle with parsley.

Nutrition

Amount per serving (4 total)

Calories: 390
Total Fat: 7g
Saturated Fat: 1.5g
Trans Fat: 0g
Sodium: 630mg
Carbohydrates: 42g
Dietary Fiber: 3g
Sugars: 7g
Protein: 40g
 
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