Spicy Tilapia with Wild Rice
Our spicy Tilapia with wild rice is a low-fat, low-calorie, easy to prepare main entree that has a ton of flavor from the peppery taste of tomatoes and chiles that balances with the fish and rice.
Servings: 4 servings
Ingredients
For the Tilapia:
- 2 cans 10.5 oz each Rotel Original Diced Tomatoes & Green Chilies
- 4 Tilapia fillets
- 2 tablespoons olive oil
- ½ fresh lime
- ¼ teaspoon dried oregano
- ¼ teaspoon dried ground cumin
- pinch of ground chipotle
- ½ teaspoon kosher salt
- ¼ freshly ground black pepper
- 2 tablespoons chopped fresh cilantro
- ½ cup sliced black olives for garnish
- Fresh cilantro sprigs for garnish
For the Wild Rice:
- 1 cup wild rice
- 1-¾ cups chicken broth
- ½ cup reserved liquid from drained tomatoes/chiles
- 1 clove garlic grated or finely chopped
- ½ teaspoon kosher salt
Instructions
For the Tilapia:
- Spray an oven-proof baking dish, large enough to hold four fillets, with cooking oil.
- Open both cans of the tomatoes with green chilies and add the contents of one can to the baking dish. Using a mesh strainer set over a bowl, drain the other can of tomatoes and add the solids to the baking dish. Reserve the liquid from this can as it will be used in the rice.
- Arrange the Tilapia fillets on the bed of tomatoes/chiles and squeeze the juice of the lime over them. Brush each fillet with olive oil. In a small dish, combine the oregano, cumin, chipotle, salt and pepper and sprinkle the spices over the fish. Cover and refrigerate for 30 minutes.
To Cook the Wild Rice:
- Add the chicken broth and the reserved liquid from the tomatoes to a medium saucepan set over medium-high heat and when it begins to boil add the rice, garlic and salt. Reduce the heat to low, cover and simmer for about 45-60 minutes, or according to your taste preference. Remove from the heat, drain off any remaining liquid, fluff, keep covered and reserve until ready to serve.
- Preheat the oven to 400°F
- Remove the cover from the fish and transfer to the middle rack of the oven and bake for 18-20 minutes or until the fish flakes easily. Transfer from the oven, cover with foil and allow to rest for five minutes, then sprinkle with chopped cilantro.
To serve:
- Arrange ¾ of a cup of rice in the center of each plate and add a Tilapia fillet, garnish with the sliced olives and a sprig of fresh cilantro.
Notes
If you are using pre-cooked rice there is no need to refrigerate the tilapia, go directly to the oven. Just reheat the rice in the microwave or stove top when the fish is removed from the oven.
Nutrition
Serving: 1 | Calories: 363kcal | Carbohydrates: 34g | Protein: 32g | Fat: 12g | Sodium: 749mg | Fiber: 3g
