Curried Tilapia Rice Pilaf

Dish type
Dinner
Serves
4
Ready in
35 minutes

Ingredients

  • 1/4 cup olive oil, divided
  • 1/2 tsp. kosher salt
  • 1/4 tsp. pepper
  • 1 1/2 lb. tilapia fillets
  • 1 small onion, chopped
  • 1 red bell pepper, finely chopped
  • 1 green bell pepper, finely chopped
  • 2 tbsp. peeled minced gingerroot
  • 1 tbsp. curry powder
  • 1 can diced tomatoes
  • Hot cooked white rice

Directions

Prep Time
20 minutes*
Cook Time
15 minutes
Ready in
35 minutes
  1. Coat grill rack with nonstick cooking spray. Preheat grill. Combine 2 tablespoons of the olive oil, salt and pepper in small bowl. Drizzle over fish. Cover and chill 30 minutes. Grill fish 5 to 7 minutes or until fish flakes with fork. Transfer fish to a platter; set aside.
  2. Meanwhile, for the sauce, sauté onion in remaining 2 tablespoons olive oil over medium heat in large sauté pan. Add bell peppers and cook 5 minutes or until vegetables are tender. Stir in ginger, curry powder and diced tomatoes; simmer 15 minutes.
  3. Add fish to skillet; spoon sauce over top. Place fish and sauce over rice, and serve.
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Nutritional Information

Serving Size
1
Per Serving
Calories 383, Calories Fat 144, Total Fat 16g, Saturated Fat 2g, Cholesterol 116mg, Sodium 1755mg, Carbohydrate 9g, Protein 46g
Serving Size1
Calories383
Calories Fat144
Calories (fat) extra38
Total Fat16g
Total Fat (extra)25
Saturated Fat2g
Saturated Fat (extra)12
Cholesterol116mg
Cholesterol (extra)39
Sodium1755mg
Sodium (extra)73
Potassium185mg
Carbohydrate9g
Carbohydrate (extra)3
Fiber3g
Fiber (extra)15
Protein46g
Omega30g
Vitamin A1898IU
Vitamin A (extra)38
Vitamin C85mg
Vitamin C (extra)142
Iron0mg
Iron (extra)5