Recipe modified from http://www.foodnetwork.com/recipes/giada-de-laurentiis/broiled-tilapia-with-mustard-chive-sauce-recipe.html
Makes 2 servings
Ingredients
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NUTRITION FACTS Per serving Calories 382 % Daily Value* Total Fat 12 g 18 % Saturated Fat 2 g 11 % Monounsaturated Fat 5 g - Polyunsaturated Fat 1 g - Trans Fat 0 g - Cholesterol 25 mg 8 % Sodium 45 mg 2 % Potassium188 mg 5 % Carbohydrates 44 g 15 % Dietary Fiber 5 g 18 % Sugars 4 g - Protein 29 g 58 % Vitamin A 13 % Vitamin C 79 % Calcium 5 % Iron 13 % * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. - Canola oil
- Pinch of salt and pepper
- 1 tablespoon extra virgin olive oil
- 1/2 pint (1 cup) grape or cherry tomatoes, halved
- 1/2 bell pepper (any color)
- 1 package of Uncle Ben’s Ready Rice: Whole Grain Brown
Directions
- Preheat broiler. Coat a small baking sheet or glass baking dish with canola oil using a paper towel.
- Slice tomatoes and bell pepper and place on one side of the baking sheet.
- Drizzle the tilapia fillets with olive oil and season with salt and pepper. Arrange the fillets in a single layer on the prepared baking sheet and broil until cooked through and the flesh flakes easily with a fork, about six to eight minutes. Set aside to cool slightly.
- Prepare rice as directed on package.