Jan 27, 2008

Recipe: Skillet Tilapia, Rice & Vegetables

I love skillet dinners...this Tilapia fish recipe is a delicious complete meal, well almost, every meal needs a tossed salad to be complete to me. Tilapia fillets are very mild, and the vegetables and seasoning at a perfect touch to the meal. 

As I update this in 2016, a lot has come out about how Tilapia is raised. It is good to find a healthy source for your Tilapia as much of it is farm raised in less than acceptable conditions. 

Back to the recipe, I received the original recipe from a friend, but like so many, it has evolved over time to become something similar, but different. 

Here is what you need to feed about 4:

  • 4 Tilapia Fillets 
  • 10 Minute Brown Rice or Basmati Rice, dry measure for 4
  • Water or Fat Free Low Sodium Chicken Broth, amount suggested on Rice for 4
  • 1 approx. 15 oz. can of Stewed sliced tomatoes, Italian Seasoned or plain
  • Thin Sliced Green Pepper
  • Thin Sliced Onion
Spray skillet with non-stick cooking oil.

  • Pour the rice on the bottom of the skillet, carefully add liquid, so rice is evenly spread over the bottom. 
  • Lay the fillets over the rice. 
  • Top with the stewed sliced tomatoes, spread over top. 
  • Lay out slices of green pepper and onion over top of everything. 
  • Season with Italian Seasoning or other seasoning, lightly sea salt, cover, and cook until rice is done and fish cooked through. 
  • Approx. 20 minutes after starts simmering. 
  • Serve and enjoy.

Variation: You can cube fresh potatoes and use in place of the rice with just enough liquid to steam cook everything.


Updated 1/21/16

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