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Lemon Oregano Grilled Tilapia with Parsley Rice

A savory and simple dinner from the 400 Calorie Fix book.

Per Serving: CALORIES 395.6 CAL, FAT 7.7 G, SATURATED FAT 1.7 G, SODIUM 242.8 MG, CARBOHYDRATES 44.8 G, TOTAL SUGARS 0.3 G, DIETARY FIBER 3 G, PROTEIN 39.6 G
Lemon Oregano Grilled Tilapia with Parsley Rice Photo
Yield: Serves 4

Ingredients

The fish portion is larger than the standard 4-ounce serving because tilapia and other white-fleshed fish are relatively low in calories.

  • 4 tilapia fillets (6 ounces each)
  • 1 tablespoon extra virgin olive oil
  • 2 tablespoons lemon juice
  • 2 teaspoons grated lemon peel
  • 1 teaspoon dried oregano
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 2 packages (8.8 ounces each) Uncle Ben's Ready Rice Whole Grain Brown
  • 1/4 cup chopped fresh parsley

NOTE: Ingredients for a changed serving size are based on a calculation and are not reviewed by the author or tested. Please also consider scaling up or down cooking containers as needed.

Instructions

  1. COMBINE the tilapia, oil, lemon juice, lemon peel, oregano, salt, and pepper in a large bowl. Turn the tilapia to coat and let stand for 10 minutes.
  2. HEAT a ridged grill pan coated with cooking spray over medium-high heat. Remove the tilapia from the marinade and sprinkle with additional salt and pepper. Place the tilapia on the grill pan and cook until the fish flakes easily with a fork, 4 minutes per side. (Cook the fish in 2 batches if necessary.) Transfer to a serving plate.
  3. MEANWHILE, prepare the rice according to package directions. Transfer the rice to a bowl and stir in the parsley. Divide the rice among 4 plates and serve with 1 fillet apiece.

Source: Used with Permission From 400 Calorie Fix © by Liz Vaccariello, Editor-in-Chief of Prevention, with Mindy Hermann, RD. Used with permission from Rodale, Inc. Visit 400 Calorie Fix. Photo: Ted Morrison



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