Marinated Fried Tilapia with Tomato and Pea Brown Rice
Slimming Eats Recipe
Extra Easy – syn free per serving
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
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.
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: