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    louisiana-rice-with-tilapia-605x385

    Family-Friendly

    Louisiana Rice with Tilapia Recipe

    recipes:
    • Seafood
    • Stovetop
    • Seafood
    • Ready Rice
    • Family-Friendly
    • Bake
    • 45 Minutes or More
    louisiana-rice-with-tilapia-605x385
    • 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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