This healthy dish contains just 400 calories per serving and is loaded with vitamins A, C, and D and is extremely tasty and filling.
- 3 ounce portion of Tilapia per serving
- 1/2 cup rice per serving
- 1/2 cup carrots sliced into 2 inch sections per serving
- 1 cup broccoli per serving
- 2 teaspoons of olive oil (or low calorie cooking spray)
- 1 to 2 tsp turmeric per serving
- garlic and black pepper to taste
- one lemon slice per serving
- 1/2 cup of fresh refrigerated blueberries
Take two baking pans, and using a pastry brush, lightly base the bottom of each pan with olive oil (or use cooking spray instead). Set aside.
On one baking pan place the Tilapia and add either crushed or powdered garlic and pepper to taste.
In the other baking pan place the carrots. When oven is ready put the carrots in to begin roasting.
After 10 or 15 minutes remove pan with the carrots, add the broccoli and place back into the oven along with the fish.
Bake for an additional 20 to 25 minutes, turning both the vegetables and fish half way through the cooking cycle.
While fish and vegetables are cooking, make 1/2 cup of rice per serving following the directions on the package. When rice is done and fluffy, stir in the turmeric until rice has a nice yellow color and a good flavor.
Place 1/2 cup of rice on the center of each plate and spread it out.
Place the Tilapia on top of the rice and the lemon wedge either on the center of the fish or next to it.
Spoon carrots and broccoli around the rice and serve with a small dish of fresh blueberries.
This incredibly healthy and filling dish is simple, easy to make, and is perfect for those on a diet, who are trying to eat heart healthy, watching their blood glucose levels, or simply want to enjoy a healthy meal that looks great and tastes even better. Those on a diet can cut down 50 calories by choosing to eat a full cup of blueberries or carrots and leaving the rice out of the dish.
Have you tried this recipe? Do you have a favourite tilapia recipe? What’s your favourite healthy recipe?