Roasted Tilapia with Orange-Parsley Salsa

janiebeth

Here is another good one from Cooking Light (March 2009)

3 oranges (about 1 lb)
1/4 cup chopped fresh parsley, divided
2 tablespoons extra-virgin olive oil, divided
3/4 teaspoon salt, divided
4 (6-oz) tilapia fillets
1/2 teaspoon freshly ground black pepper, divided
2 cups hot cooked instant white rice

1. Grate 2 teaspoons orange rind. Peel and section oranges over a bowl, reserving 2 tablespoons juice. Chop sections. Combine rind, chopped orange, 2 tablespoons parsley, 5 teaspoons oil, and 1/4 teaspoon salt in a bowl; toss well.

2. Preheat oven to 400.

3. Sprinkle fish evenly with 1/4 teaspoon salt and 1/4 teaspoon pepper. Place fish in an ovenproof skillet coated with remaining 1 teaspoon oil. Bake at 400 for 14 minutes or until fish flakes easily when tested with a fork, or until desired degree of doneness.

4. Combine 2 tablespoons reserved juice, remaining 2 tablespoons parsley, remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, and rice. Spoon 1/2 cup rice onto each of 4 plates; top each with 1 fillet and 1/4 cup salsa.

Yield: 4 servings.

Calories: 423
Fat: 12.1 grams (saturated 2.6 g, mono 6.7 g, poly 2.1 g)
Protein: 47.4
Carbs: 32.7
Fiber: 3 grams
Cholesterol: 97 mg
Iron: 3 mg
Sodium: 543
Calcium: 76mg

janiebeth

Here is another good one from Cooking Light (March 2009)

3 oranges (about 1 lb)
1/4 cup chopped fresh parsley, divided
2 tablespoons extra-virgin olive oil, divided
3/4 teaspoon salt, divided
4 (6-oz) tilapia fillets
1/2 teaspoon freshly ground black pepper, divided
2 cups hot cooked instant white rice

1. Grate 2 teaspoons orange rind. Peel and section oranges over a bowl, reserving 2 tablespoons juice. Chop sections. Combine rind, chopped orange, 2 tablespoons parsley, 5 teaspoons oil, and 1/4 teaspoon salt in a bowl; toss well.

2. Preheat oven to 400.

3. Sprinkle fish evenly with 1/4 teaspoon salt and 1/4 teaspoon pepper. Place fish in an ovenproof skillet coated with remaining 1 teaspoon oil. Bake at 400 for 14 minutes or until fish flakes easily when tested with a fork, or until desired degree of doneness.

4. Combine 2 tablespoons reserved juice, remaining 2 tablespoons parsley, remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, and rice. Spoon 1/2 cup rice onto each of 4 plates; top each with 1 fillet and 1/4 cup salsa.

Yield: 4 servings.

Calories: 423
Fat: 12.1 grams (saturated 2.6 g, mono 6.7 g, poly 2.1 g)
Protein: 47.4
Carbs: 32.7
Fiber: 3 grams
Cholesterol: 97 mg
Iron: 3 mg
Sodium: 543
Calcium: 76mg