Kitchen

Tuesday, January 15, 2013

Pesto Romano Tilapia with Creamy Tuscan Brown Rice


Alright, so obviously it has been ages since I have posted anything on here.  But it is a new year, and I have had a lot of requests for my recipes lately. So to start out the new year, here is another great (and healthy) tilapia recipe. My mouth was seriously swooning after one bite! Who doesn't love pesto, cheese, and creamy  rice?? And at 330 calories including the rice, you can even bring on the dessert!

Creamy Tuscan Brown Rice
Ingredients:
1 cups instant brown rice, cooked
1 roma tomato, chopped
1/4 cup basil, chopped
1/2 onion, chopped
1/4 tsp minced garlic
1/4 cup nonfat greek yogurt
dash of dill
dash of cayenne

Saute tomato, onion, and garlic n a pan with some olive oil. Once cooked, add to the cooked brown rice. Mix together with basil, greek yogurt, and seasonings. Pour into a greased glass baking dish.  If it looks too dry, add some water, it will cook out while baking.

Pesto Romano Tilapia
Ingredients:
2 tilapia fillets, thawed
Sauce:
1 Tbsp light mayo
2 Tbsp grated romano cheese
1 Tbsp basil pesto
1/2 cup nonfat greek yogurt
1/4 tsp minced garlic
splash of Worcestershire

Place tilapia over the bed of rice in the baking dish.  Mix together all ingredients in the sauce and spoon over the fish fillets. Bake at 350 degrees about 15 minutes (or until the fish is just about flaky).  Broil at 400 degrees for an additional 7 minutes.  Garnish with more fresh basil if you wish! Serve hot and enjoy!

Serving size: 3/4 cup rice and 1 tilapia fillet (330 calories total)




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