Fiesta Tilapia with Rice
This spicy fish dish contains whole grains, veggies and lean protein. A meal under 30 minutes that will wake up your taste buds!
Serves: 4 (Serving= 1 cup rice and veggies and 1 tilapia fillet)
Ingredients
Rice and veggies
- 1 Tablespoon canola oil
- 2 small zucchini, coarsely chopped
- 1 small yellow squash, coarsely chopped
- 1 cup onion, diced
- 1 cup bell pepper, diced
- 1 Tablespoon hot chili sauce (like Sriracha®)
- 1 Tablespoon chili powder
- ½ teaspoon cumin
- ½ Tablespoon garlic powder
- 1/8 Tablespoon black pepper
- ¼ teaspoon garlic salt
- 1 (2 cup) boil in bag brown rice (cooked according to package directions)
Fish
- Cooking spray
- 4 – 4 ounce tilapia filets
- 2 teaspoons cumin
- ½ Tablespoon chili powder
- ½ Tablespoon garlic powder
- ¼ teaspoon garlic salt
- 1 cup light shredded Mexican or taco flavored cheese
Directions
- In a large skillet, cook vegetables in canola oil on medium-high for 10-12 minutes. Add seasonings half way through and stir throughout the cooking time. Once vegetables are tender, add cooked brown rice and stir to combine. Set aside in a bowl.
- Spray same large skillet with cooking spray and cook tilapia filets for 3-4 minutes on both sides, adding the seasonings equally to both sides.
- Place rice and veggies on plate, sprinkle with shredded cheese and top with tilapia filet.