Coriander-Crusted Tilapia With Brown Rice and Vegetables

It’s easy to eat healthy when it tastes as good as this dinner, which combines lean protein, vegetables, and fiber. Make sure you really dry off the tilapia before you add it to the skillet (use nonstick); an extra-dry fillet won’t stick, and it’ll get a gorgeous golden-brown crust on it. The coriander seasoning and lemon wedges for serving brighten the whole dish, and a side of leeks, carrots, and spinach adds gorgeous color. A generous portion of brown rice ensures you won’t finish the meal feeling hungry.

coriander-tilapia-brown-rice-vegetables
Photo by Jennifer Causey
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  • Makes 4
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    Nutritional Information

    Per Serving

    • Calories 487 calories
    • Fat 13 g
    • Sat Fat 1 g
    • Cholesterol 0 mg
    • Sodium 719 mg
    • Protein 37 g
    • Carbohydrate 48 g
    • Sugar 4 g
    • Fiber 6 g
It’s easy to eat healthy when it tastes as good as this dinner, which combines lean protein, vegetables, and fiber. Make sure you really dry off the tilapia before you add it to the skillet (use nonstick); an extra-dry fillet won’t stick, and it’ll get a gorgeous golden-brown crust on it. The coriander seasoning and lemon wedges for serving brighten the whole dish, and a side of leeks, carrots, and spinach adds gorgeous color. A generous portion of brown rice ensures you won’t finish the meal feeling hungry.

Ingredients

  1. Check 4 6-oz. tilapia fillets
  2. Check 2 tablespoons ground coriander
  3. Check ½ teaspoon black pepper
  4. Check 1 teaspoon kosher salt, divided
  5. Check 2 tablespoons olive oil, divided
  6. Check 6 small carrots, chopped
  7. Check 2 medium leeks, thinly sliced
  8. Check ¼ cup dry white wine
  9. Check 2 tablespoons fresh lemon juice
  10. Check 1 cup instant brown rice
  11. Check ½ cup vegetable broth
  12. Check 3 cups loosely packed baby spinach
  13. Check 1 lemon, cut into wedges

Directions

  1. Pat tilapia dry with paper towels. Combine coriander, pepper, and ¾ teaspoon of the salt in a small bowl. Season tilapia all over with the mixture.
  2. Heat 1 tablespoon of the oil in a large skillet over medium-high. Add tilapia and cook until golden brown and crispy, about 4 minutes. Flip and cook until just opaque, about 1 minute. Transfer to a plate and cover to keep warm.
  3. Add remaining 1 tablespoon oil to skillet. Add carrots and cook, stirring often, until almost tender, about 3 minutes. Add leeks and cook, stirring often, until tender, about 3 minutes. Add wine and lemon juice. Bring to a boil and cook until liquid is reduced by half, about 1 minute. Add rice, broth, and remaining ¼ teaspoon salt. Bring to a boil and cook, stirring often, until most of the liquid is absorbed, about 3 minutes. Add spinach and cook, stirring constantly, until wilted, about 1 minute.
  4. Serve tilapia with brown rice, vegetables, and lemon wedges.