Protein-Packed Dinners
56
Spiced Tilapia with
Coconut RiceHANDS-ON 20 M I N.
TOTAL 20 MIN.Cooking the rice in coconut milk
and topping the dish with flaked
coconut adds a touch of sweetness
without a lot of sugar.1 Tbsp. ground turmeric(^1) ⁄ 2 tsp. black pepper
1 tsp. kosher salt, divided
11 ⁄ 2 lbs. tilapia fillets
2 Tbsp. canola oil, divided
2 (8.8-oz.) pkgs. precooked
microwavable whole-grain rice
(such as Uncle Ben’s)
1 cup well-shaken and stirred light
coconut milk
1 tsp. granulated sugar
(^1) ⁄ 2 cup chopped fresh cilantro,
divided
11 ⁄ 2 Tbsp. fresh lime juice
1 cup matchstick-cut carrots
(^1) ⁄ 4 cup toasted unsweetened flaked
coconut
- Stir together turmeric, pepper, and
(^1) ⁄ 2 teaspoon salt in a small dish. Sprinkle
fish with spice mixture.
- Heat 1 tablespoon oil in a large
nonstick skillet over medium. Add half
of fillets; cook until golden and fish
flakes easily, 2 to 3 minutes per side.
Remove from skillet; keep warm. Repeat
with remaining 1 tablespoon oil and
remaining fillets. - Wipe skillet clean with paper towels.
Add rice, coconut milk, sugar, and
remaining^1 ⁄ 2 teaspoon salt to skillet;
bring to a simmer over high. Cook,
stirring often, until thickened, 3 to 4
minutes. Stir in^1 ⁄ 4 cup cilantro and lime
juice. Divide rice mixture among 4
plates. Top evenly with carrots and fish.
Sprinkle with coconut and remaining
(^1) ⁄ 4 cup cilantro.
SERVES 4 (serving size: 1 fillet and about^3 ⁄ 4 cup
rice); CALORIES 487; FAT 16g (sat 4g, unsat 10g);
PROTEIN 41g; CARB 48g; FIBER 2g; SUGARS 3g
(added sugars 1g); SODIUM 588mg; CALC 5%
DV; POTASSIUM 12% DV