Tilapia with Soy Sauce and Pineapple-Scallion Rice Recipe

Looking for an easy Tilapia with Soy Sauce and Pineapple-Scallion Rice recipe? Learn how to make Tilapia with Soy Sauce and Pineapple-Scallion Rice using healthy ingredients.


Submitted by txblueeyes

Makes 4 servings



Got this from Clean Eating March/April 2009, with my own little twist.

Recipe Ingredients for Tilapia with Soy Sauce and Pineapple-Scallion Rice

1/4 cup white rice, uncooked
16 oz tilapia fillets
1 T low sodium soy sauce
8 oz pineapple tidbits, drained and juice reserved
1/2 red bell pepper, diced
6 scallions, white and green parts, sliced (about 1/2 cup), divided

Recipe Directions for Tilapia with Soy Sauce and Pineapple-Scallion Rice

  1. Preheat oven to 450F.

  2. Cook rice according to package.

  3. Meanwhile, place tilapia fillets in a baking dish coated with cooking spray. In a small bowl, combine soy sauce with 2 T pineapple juice, then pour over tilapia. Season to taste with pepper. Bake 15 min, or until cooked through (should flake easily with a fork).

  4. Coat a skillet with cooking spray and heat on med-low. Reserve 2 T green scallion pieces for garnish. Add remaining scallions to skillet and cook for 2 min. Add pineapple chunks and red bell pepper pieces and cook for 45 secs. Fold scallion-pineapple-pepper mixture into steamed rice, and season with salt and pepper, to taste.

  5. Mound 1/2 cup rice onto plate. Place a tilapia fillet off center over each mound of rice. Drizzle oven pan juices over fillets, garnish with reserved green onions, and serve.

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 223.5g
Amount Per Serving
Calories
185
Calories from Fat
11
% Daily Value*
Total Fat
1.2g
2%
Trans Fat
0.0g
Cholesterol
100mg
33%
Sodium
225mg
9%
Potassium
487mg
14%
Total Carbohydrates
19.6g
7%
Dietary Fiber
1.9g
8%
Sugars
6.8g
Protein
23.9g
Vitamin A 14% Vitamin C 88%
Calcium 13% Iron 12%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
A-
  Good points
  • No saturated fat
  • High in manganese
  • Very high in vitamin C
  •   Bad points
  • High in cholesterol
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