Tilapia and orange curry rice

Recipe Information

Ingredients

• 3/4 cup long-grain brown rice

• 3/4 cup orange juice

• 1 cup water

• 3/4 teaspoon salt, divided

• 1/4 cup sliced almonds

• 2-4 teaspoons mild curry powder, to taste

• 4 teaspoons canola oil

• 4 (4 ounce) tilapia fillets

• 1 navel orange, peeled and cut into slices

• 1/2 cup chopped scallions

• Freshly ground black pepper

Directions

• Preheat an oven to 400ºF.

• Combine the brown rice, orange juice, water, and 1/4 teaspoon salt in a medium-sized saucepan over medium high heat. Bring to a boil, reduce heat, cover, and simmer until the rice is tender, about 45-50 minutes. Turn off the heat and let sit for 10 minutes, covered. Fluff with a fork and set aside.

• Spread the sliced almonds on a baking sheet and place in the oven for 5 minutes or until golden, watching carefully to make sure they do not burn. Transfer to a plate and cool, then add the almonds to the rice along with the chopped scallions. Season with salt and pepper.

• In a small bowl, combine the curry powder, canola oil, and 1/2 teaspoon salt to make a paste. Spread this paste evenly on each tilapia fillet. Arrange the seasoned fillets on a greased baking sheet in one layer. Place an orange slice or two on top of each fillet.

• Bake for 7-10 minutes or until fish is white and flakes easily with a fork.

• Place each fillet on a plate with a scoop of rice. Serve immediately.

Nutrition (per serving)

• Calories: 375 cal

• Total fat: 12g

• Saturated fat: <1g

• Sodium: 514mg

• Carbohydrate: 39g

• Fiber: 3g

• Protein: 29g