Coriander-Crusted Tilapia With Brown Rice and Vegetables

5.0
(2)

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-Crusted Tilapia With Brown Rice and Vegetables
Photo: Jennifer Causey
Hands On Time:
15 mins
Total Time:
20 mins
Yield:
4

Ingredients

  • 4 6-oz. tilapia fillets

  • 2 tablespoons ground coriander

  • ½ teaspoon black pepper

  • 1 teaspoon kosher salt, divided

  • 2 tablespoons olive oil, divided

  • 6 small carrots, chopped

  • 2 medium leeks, thinly sliced

  • ¼ cup dry white wine

  • 2 tablespoons fresh lemon juice

  • 1 cup instant brown rice

  • ½ cup vegetable broth

  • 3 cups loosely packed baby spinach

  • 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.

Nutrition Facts (per serving)

487 Calories
13g Fat
48g Carbs
37g Protein
Nutrition Facts
Calories 487
% Daily Value *
Total Fat 13g 17%
Saturated Fat 1g 5%
Sodium 719mg 31%
Total Carbohydrate 48g 17%
Total Sugars 4g
Protein 37g

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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