easy tilapia and rice

Do you have a nacho and chili dog hangover?  Did you burn the lining of your stomach indulging in jalapeno poppers during the Superbowl?  Start your week off healthfully by preparing this easy tilapia dish.  Tilapia is a mild flavored fish and this recipe only takes 30 minutes.  Even folks who aren’t fish eaters will enjoy tilapia.  (Disclaimer:  we are ranchers and beef is really our eating preference but hey, even beef-eaters need to venture out once in a while)  This recipe is tasty and foolproof. Here’s the cast of characters:

You will need:
Frozen tilapia fillets (available at most supermarkets or Walmart)
butter (or olive oil)
onion (I used the pre chopped onions found in the produce section of my grocery store)
lemon pepper
limes or lemons
aluminum foil
rice (long grain is better than the instant ‘box-style’ rice)
chicken broth (I used Swanson’s chicken stock)
Trader Joe’s Salsa Verde or Rosarita’s Salsa Verde (this is somewhat ‘hot’) or another favorite salsa.
Pioneer Woman has a fantastic homemade salsa that would be great on this fish.

Preheat oven to 425.  Tear off sheets of aluminum foil (large enough to wrap the fish fillet).  Unwrap frozen tilapia and place on foil.  Squeeze the juice of fresh lemon or lime on the fish fillet.  Season with lemon pepper.  Top the fish with desired amount of chopped onions.  Chopped almonds and sliced peppers are also great additions for the top of the fish, if you like.  Slice a pat of butter (or use olive oil) and place on top of fish and toppings. This is what my fish looked like.  I just went with the onions and butter. The fish fillets are frozen…no need to thaw.

Wrap up the desired number of fish fillets. Place fillets in an oven proof pan (with sides) and put in a preheated 425 degree oven. Check for doneness after 20 minutes.

Prepare amount of rice you will need as directed on rice package EXCEPT substitute 1/2 the amount of liquid required with chicken broth. Example: if recipe calls for 2 cups water use 1 cup water and 1 cup chicken broth. Add a pat of butter to the liquid. Prepare rice as directed on package. My rice took about 25 minutes.

When fish is done, remove from oven. Open up aluminum foil pouch. Place a serving of rice on top of the tilapia (I keep my fish in the foil so the rice can soak up all the fish broth). Top the rice with your favorite sauce or salsa.  I love the Trader Joe’s Salsa Verde-it has a great acidic quality, but it is not hot.  The Rosarita’s Salsa Verde is hot.

A favorite tomato-based salsa is also good on this dish.  Experiment and use what you like best!  Pair this dish with a tossed salad or a nice steamed vegetable and you’ve got yourself an easy, healthful, inexpensive meal.  This has become one of my favorite easy meals.  Guaranteed to cure a Superbowl hangover.

One thought on “easy tilapia and rice

  1. Yum! I love finding new fish recipes- I'll have to try this one some day. You are like the 5th person this week to mention salsa verde! I really should get my hands on this stuff!

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