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    Marinated Fried Tilapia with Tomato and Pea Brown Rice

    July 10, 2012 1 Comment

    24shares

    DSC_0983

    Marinated Fried Tilapia with Tomato and Pea Brown Rice

    Slimming Eats Recipe

    Serves 2

    Extra Easy – syn free per serving

    Ingredients

    for the fish

    • 2 tilapia fillets (or similar white fish)
    • 1 red chilli, deseeded
    • 1 small red onion
    • 1 teaspoon of turmeric
    • 2 cloves of garlic
    • 1 teaspoon of grated ginger
    • salt and black pepper
    • Frylight or Pam spray

    for the rice

    • 1 cup (240ml) of brown rice
    • 500ml of chicken stock
    • 2 roma tomatoes, finely chopped
    • ½ cup (120ml) of frozen peas

    Method

    For the fish

    Place the chilli, onion, turmeric, garlic, ginger and a little salt and pepper in a mini food processor and blitz until you have a paste type consistancy.

    Place tilapia fillets in a dish, cover with the paste and rub all over. Place in fridge and allow to marinade for approx 1 hour.

    Then spray a frying pan with some Frylight or Pam spray. Add the fillets and fry on both sides until lightly golden and fish is cooked through.

    For the rice

    Spray a large saucepan with some Frylight or Pam spray add the finely chopped tomatoes and fry for a couple of mins. Stir in the rice and then add the stock and bring to a boil.

    Reduce heat, cover and simmer. Stir in peas when stock is almost absorbed and then turn off heat, but leave on hob and covered. The steam will continue to cook the rice. Leave covered for approx 10 mins and then serve.

    Serve your tilapia on a bed of sauteed greens (I used Turnip greens, but spinach or collard greens will work well) with a side serving of the rice.

    Enjoy!!

    DSC_0989

    The recipe above has been calculated for Slimming World, however for those of you following the Weight Watchers plan or another calorie controlled type diet. Below is the approx nutritional information:

    Approx NUTRITIONAL INFORMATION

    1 serving

    Calories

    547

    Fat

    5.1g

    Saturated Fat

    1.3g

    Total Carbohydrate

    90.7g

    Dietary Fibre

    8.2g

    Sugars

    7.4g

    Protein

               35.4g

    It is the responsibility of the Reader to assure the products or ingredients they use in any recipes from Slimming Eats are allergen-free (gluten-free, egg-free and/or dairy-free, for example) or Vegetarian friendly. Slimming Eats assumes no liability for inaccuracies or misstatement about products, opinions or comments on this site.

    Nutritional information is an estimate and is to be used for informational purposes only

    Looking for some additional support on your weight loss journey? Did you know Slimming Eats has a friendly Slimming World Facebook Support Group where you can get daily meal ideas and recipe ideas? Come and check us out, we’d love to have you join.

    Looking for some other recipes? Head on over to my RECIPE INDEX for over 900 Slimming World & Weight Watchers recipes for you to browse through, all fully searchable by meal type, Ingredients, syn value and WW Smart Points etc

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    * Disclosure: This post may contain affiliate links. As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.” Check Legal section, for Full Disclaimer, Disclosure and Privacy Policy.

    Filed Under: Dinner, Extra Easy, fish and seafood, Rice, Syn Free, vegetables, white fish Tagged With: Extra Easy, fried, healthy eating, low fat, marinated, slimming eats, slimming eats recipe, slimming world, slimming world recipes, slimming world USA, syn free, tilapia, tomato and pea brown rice, weight watchers, weight watchers recipes

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    Reader Interactions

    Comments

    1. Jackie says

      September 17, 2012 at 5:47 am

      Tried this last night - it was delicious! I've never had tilapia before, so that was new. Sauteed the greens with garlic for an extra boost of flavour. Thanks for some great recipes!

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