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.
2cans10.5 oz each Rotel Original Diced Tomatoes & Green Chilies
4Tilapia fillets
2tablespoonsolive oil
1/2fresh lime
1/4teaspoondried oregano
1/4teaspoondried ground cumin
pinchof ground chipotle
1/2teaspoonkosher salt
1/4freshly ground black pepper
2tablespoonschopped fresh cilantro
1/2cupsliced black olives for garnish
Fresh cilantro sprigs for garnish
For the Wild Rice:
1cupwild rice
1 3/4cupschicken broth
1/2cupreserved liquid from drained tomatoes/chiles
1clovegarlic grated or finely chopped
1/2teaspoonkosher salt
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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 3/4 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.