Tilapia and Bayou Rice Recipe

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Ingredients:

Serving

1/2 cup quick-cooking brown rice
4 (4 -6 oz) tilapia fillets
1 -2 tsp cajun seasoning
2 medium plum tomatoes, seeded and diced
1/4 cup finely sliced green onion
2 tbsp chopped fresh parsley
4 tsp extra virgin olive oil
1/2 tsp salt
1/4 tsp pepper
1/4 tsp hot pepper sauce
4 lemon wedges

Directions:

Cook rice according to pkg directions, omitting any salt or fat.
Meanwhile, sprinkle tilapia with Cajun seasoning; spray with cooking spray. Heat large nonstick skillet over medium-high heat until hot. Cook tilapia 5-6 minutes until just begins to flake, turning once.
Stir all remaining ingredients except lemon into rice. Place tilapia on rice; serve with lemon wedges.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	106.88 Kcal (447 kJ)
Calories from fat	49.68 Kcal
		% Daily Value*
Total Fat	5.52g	8%
Cholesterol	14.18mg	5%
Sodium	318.88mg	13%
Potassium	281.76mg	6%
Total Carbs	7.87g	3%
Sugars	2.51g	10%
Dietary Fiber	1.42g	6%
Protein	7.29g	15%
Vitamin C	15.6mg	26%
Iron	0.7mg	4%
Calcium	17.2mg	2%

Amount Per 100 g
Calories	82.34 Kcal (345 kJ)
Calories from fat	38.27 Kcal
		% Daily Value*
Total Fat	4.25g	8%
Cholesterol	10.92mg	5%
Sodium	245.66mg	13%
Potassium	217.07mg	6%
Total Carbs	6.07g	3%
Sugars	1.93g	10%
Dietary Fiber	1.09g	6%
Protein	5.62g	15%
Vitamin C	12.1mg	26%
Iron	0.6mg	4%
Calcium	13.2mg	2%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

2.3

Points
3

PointsPlus

Good Points

saturated fat free,
low cholesterol

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