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Roasted Tilapia with Orange Parsley Salsa

Source: dinnertonight.tamu.edu

Course: Main Course

Yield: 4

Serves:

Ingredients

  • 3 oranges (about 1 pound)
  • 14 cup chopped fresh parsley (divided)
  • 2 tablespoons extra-virgin olive oil (divided)
  • 34 teaspoon salt (divided)
  • 4 4 ounce tilapia fillets
  • 12 teaspoon freshly ground black pepper (divided)
  • 2 cups hot cooked instant brown rice

Directions

  1. Grate 2 teaspoons orange rind. Peel and section oranges over a bowl, reserving 2 tablespoons juice. Chop sections.
  2. Combine rind, chopped orange, 2 tablespoons parsley, 1 tablespoon oil, and 1/4 teaspoon salt in a bowl; toss well.
  3. Preheat oven to 400 F.
  4. Sprinkle fish evenly with 1/4 teaspoon salt and 1/4 teaspoon pepper. Place fish in an oven proof skillet coated with remaining 1 tablespoon oil. Bake at 400 F for 14 minutes or until fish reaches an internal temperature of 145 degrees.
  5. Combine 2 tablespoons reserved juice, remaining 2 tablespoons parsley, remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, and rice.

Amount Per Serving (4)

  • Calories: 380
  • Protein: 37
  • Carbohydrate: 3
  • Fat: 10
  • Sodium: 530
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