{"id":4985,"date":"2012-07-10T14:07:32","date_gmt":"2012-07-10T19:07:32","guid":{"rendered":"https:\/\/www.slimmingeats.com\/blog\/?p=4985"},"modified":"2026-02-24T13:17:57","modified_gmt":"2026-02-24T18:17:57","slug":"marinated-fried-tilapia-with-tomato-and-pea-brown-rice","status":"publish","type":"post","link":"https:\/\/www.slimmingeats.com\/blog\/marinated-fried-tilapia-with-tomato-and-pea-brown-rice","title":{"rendered":"Marinated Fried Tilapia with Tomato and Pea Brown Rice"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.slimmingeats.com\/blog\/wp-content\/uploads\/2012\/07\/DSC_0983.jpg\" alt=\"DSC_0983\" title=\"DSC_0983\"\/><\/figure>\n\n\n\n<p><span style=\"font-family: Arial Black; font-size: medium;\"><\/span><\/p>\n\n\n\n<p><span style=\"font-family: Arial Black; font-size: medium;\">Marinated Fried Tilapia with Tomato and Pea Brown Rice<\/span><\/p>\n\n\n\n<p><em><span style=\"font-size: small;\">Slimming Eats Recipe<\/span><\/em><\/p>\n\n\n\n<p><span style=\"font-size: small;\">Serves 2<\/span><\/p>\n\n\n\n<p><\/p>\n\n\n\n<!--more-->\n\n\n\n<p><span style=\"font-size: small;\"><strong><u>Ingredients<\/u><\/strong><\/span><\/p>\n\n\n\n<p><strong><span style=\"font-size: small;\">for the fish<\/span><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-size: small;\">2 tilapia fillets (or similar white fish)<\/span><\/li>\n\n\n\n<li><span style=\"font-size: small;\">1 red chilli, deseeded<\/span><\/li>\n\n\n\n<li><span style=\"font-size: small;\">1 small red onion<\/span><\/li>\n\n\n\n<li><span style=\"font-size: small;\">1 teaspoon of turmeric<\/span><\/li>\n\n\n\n<li><span style=\"font-size: small;\">2 cloves of garlic<\/span><\/li>\n\n\n\n<li><span style=\"font-size: small;\">1 teaspoon of grated ginger<\/span><\/li>\n\n\n\n<li><span style=\"font-size: small;\">salt and black pepper<\/span><\/li>\n\n\n\n<li><span style=\"font-size: small;\">Frylight or Pam spray<\/span><\/li>\n<\/ul>\n\n\n\n<p><strong><span style=\"font-size: small;\">for the rice<\/span><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-size: small;\">1 cup (240ml) of brown rice<\/span><\/li>\n\n\n\n<li><span style=\"font-size: small;\">500ml of chicken stock<\/span><\/li>\n\n\n\n<li><span style=\"font-size: small;\">2 roma tomatoes, finely chopped<\/span><\/li>\n\n\n\n<li><span style=\"font-size: small;\">\u00bd cup (120ml) of frozen peas <\/span><\/li>\n<\/ul>\n\n\n\n<p><strong><u><span style=\"font-size: small;\">Method<\/span><\/u><\/strong><\/p>\n\n\n\n<p><strong><span style=\"font-size: small;\">For the fish<\/span><\/strong><\/p>\n\n\n\n<p><span style=\"font-size: small;\">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. <\/span><\/p>\n\n\n\n<p><span style=\"font-size: small;\">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.<\/span><\/p>\n\n\n\n<p><span style=\"font-size: small;\">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.<\/span><\/p>\n\n\n\n<p><strong><span style=\"font-size: small;\">For the rice<\/span><\/strong><\/p>\n\n\n\n<p><span style=\"font-size: small;\">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.<\/span><\/p>\n\n\n\n<p><span style=\"font-size: small;\">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.<\/span><\/p>\n\n\n\n<p><span style=\"font-size: small;\">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.<\/span><\/p>\n\n\n\n<p><span style=\"font-size: small;\">Enjoy!!<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.slimmingeats.com\/blog\/wp-content\/uploads\/2012\/07\/DSC_0989.jpg\" alt=\"DSC_0989\" title=\"DSC_0989\"\/><\/figure>\n\n\n\n<p><em><span style=\"color: #0000ff;\">For those of you following the Weight Watchers plan or another calorie controlled type diet. Below is the approx nutritional information:<\/span><\/em><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td colspan=\"2\">\n<p style=\"margin: 0.21cm 0.21cm 0cm; padding: 0cm;\" align=\"center\"><strong><span style=\"color: #ffffff;\"><span style=\"font-family: Trebuchet MS, sans-serif;\"><span style=\"font-size: xx-small;\"><span style=\"font-size: 8pt;\">Approx NUTRITIONAL INFORMATION<\/span><\/span><\/span><\/span><\/strong><\/p>\n<\/td><\/tr><tr><td colspan=\"2\">\n<p style=\"margin: 0.21cm 0.21cm 0cm; padding: 0cm;\" align=\"center\"><strong><span style=\"color: #ffffff;\"><span style=\"font-family: Trebuchet MS, sans-serif;\"><span style=\"font-size: xx-small;\"><span style=\"font-size: 8pt;\">1 serving <\/span><\/span><\/span><\/span><\/strong><\/p>\n<\/td><\/tr><tr><td>\n<p style=\"margin: 0.21cm 0.21cm 0cm; padding: 0cm;\" align=\"left\"><strong><span style=\"color: #000000;\"><span style=\"font-family: Trebuchet MS, sans-serif;\"><span style=\"font-size: xx-small;\"><span style=\"font-size: 8pt;\">Calories<\/span><\/span><\/span><\/span><\/strong><\/p>\n<\/td><td>\n<p style=\"margin: 0.21cm 0.21cm 0cm; padding: 0cm;\" align=\"right\"><span style=\"color: #000000;\"><span style=\"font-family: Trebuchet MS, sans-serif;\"><span style=\"font-size: xx-small;\"><span style=\"font-size: 8pt;\">547<\/span><\/span><\/span><\/span><\/p>\n<\/td><\/tr><tr><td>\n<p style=\"margin: 0.21cm 0.21cm 0cm; padding: 0cm;\" align=\"left\"><strong><span style=\"color: #000000;\"><span style=\"font-family: Trebuchet MS, sans-serif;\"><span style=\"font-size: xx-small;\"><span style=\"font-size: 8pt;\">Fat<\/span><\/span><\/span><\/span><\/strong><\/p>\n<\/td><td>\n<p style=\"margin: 0.21cm 0.21cm 0cm; padding: 0cm;\" align=\"right\"><span style=\"color: #000000;\"><span style=\"font-family: Trebuchet MS, sans-serif;\"><span style=\"font-size: xx-small;\"><span style=\"font-size: 8pt;\">5.1g<\/span><\/span><\/span><\/span><\/p>\n<\/td><\/tr><tr><td>\n<p style=\"margin: 0.21cm 0.21cm 0cm; padding: 0cm;\" align=\"left\"><em><span style=\"color: #000000;\"><span style=\"font-family: Trebuchet MS, sans-serif;\"><span style=\"font-size: xx-small;\"><span style=\"font-size: 8pt;\">Saturated Fat<\/span><\/span><\/span><\/span><\/em><\/p>\n<\/td><td>\n<p style=\"margin: 0.21cm 0.21cm 0cm; padding: 0cm;\" align=\"right\"><span style=\"color: #000000;\"><span style=\"font-family: Trebuchet MS, sans-serif;\"><span style=\"font-size: xx-small;\"><span style=\"font-size: 8pt;\">1.3g<\/span><\/span><\/span><\/span><\/p>\n<\/td><\/tr><tr><td>\n<p style=\"margin: 0.21cm 0.21cm 0cm; padding: 0cm;\" align=\"left\"><strong><span style=\"color: #000000;\"><span style=\"font-family: Trebuchet MS, sans-serif;\"><span style=\"font-size: xx-small;\"><span style=\"font-size: 8pt;\">Total Carbohydrate<\/span><\/span><\/span><\/span><\/strong><\/p>\n<\/td><td>\n<p style=\"margin: 0.21cm 0.21cm 0cm; padding: 0cm;\" align=\"right\"><span style=\"color: #000000;\"><span style=\"font-family: Trebuchet MS, sans-serif;\"><span style=\"font-size: xx-small;\"><span style=\"font-size: 8pt;\">90.7g<\/span><\/span><\/span><\/span><\/p>\n<\/td><\/tr><tr><td>\n<p style=\"margin: 0.21cm 0.21cm 0cm; padding: 0cm;\" align=\"left\"><em><span style=\"color: #000000;\"><span style=\"font-family: Trebuchet MS, sans-serif;\"><span style=\"font-size: xx-small;\"><span style=\"font-size: 8pt;\">Dietary Fibre<\/span><\/span><\/span><\/span><\/em><\/p>\n<\/td><td>\n<p style=\"margin: 0.21cm 0.21cm 0cm; padding: 0cm;\" align=\"right\"><span style=\"color: #000000;\"><span style=\"font-family: Trebuchet MS, sans-serif;\"><span style=\"font-size: xx-small;\"><span style=\"font-size: 8pt;\">8.2g<\/span><\/span><\/span><\/span><\/p>\n<\/td><\/tr><tr><td>\n<p style=\"margin: 0.21cm 0.21cm 0cm; padding: 0cm;\" align=\"left\"><em><span style=\"color: #000000;\"><span style=\"font-family: Trebuchet MS, sans-serif;\"><span style=\"font-size: xx-small;\"><span style=\"font-size: 8pt;\">Sugars<\/span><\/span><\/span><\/span><\/em><\/p>\n<\/td><td>\n<p style=\"margin: 0.21cm 0.21cm 0cm; padding: 0cm;\" align=\"right\"><span style=\"color: #000000;\"><span style=\"font-family: Trebuchet MS, sans-serif;\"><span style=\"font-size: xx-small;\"><span style=\"font-size: 8pt;\">7.4g<\/span><\/span><\/span><\/span><\/p>\n<\/td><\/tr><tr><td>\n<p style=\"margin: 0.21cm 0.21cm 0cm; padding: 0cm;\" align=\"left\"><strong><span style=\"color: #000000;\"><span style=\"font-family: Trebuchet MS, sans-serif;\"><span style=\"font-size: xx-small;\"><span style=\"font-size: 8pt;\">Protein<\/span><\/span><\/span><\/span><\/strong><\/p>\n<\/td><td>\n<p style=\"margin-top: 0.21cm; margin-bottom: 0cm; padding: 0cm;\" align=\"center\"><span style=\"color: #000000;\"><span style=\"font-family: Trebuchet MS, sans-serif;\"><span style=\"font-size: xx-small;\"><span style=\"font-size: 8pt;\">&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 35.4g<\/span><\/span><\/span><\/span><\/p>\n<\/td><\/tr><\/tbody><\/table><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Marinated Fried Tilapia with Tomato and Pea Brown Rice Slimming Eats Recipe Serves 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