Roasted Tilapia with Orange-Parsley Salsa

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Roasted Tilapia with Orange-Parsley SalsaRecipe
Photo: Randy Mayor; Styling: Leigh Ann Ross
All parts of the orange—juice, rind, and pulp—flavor the quickly cooked fish. Substitute brown, basmati, or jasmine rice, if you prefer.
4 servings


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3 oranges (about 1 pound)
1/4 cup chopped fresh parsley, divided
2 tablespoons extra-virgin olive oil, divided
3/4 teaspoon salt, divided
4 (6-ounce) tilapia fillets
1/2 teaspoon freshly ground black pepper, divided
2 cups hot cooked instant white rice


1. Grate 2 teaspoons orange rind. Peel and section oranges over a bowl, reserving 2 tablespoons juice. Chop sections. Combine rind, chopped orange, 2 tablespoons parsley, 5 teaspoons oil, and 1/4 teaspoon salt in a bowl; toss well.

2. Preheat oven to 400°.

3. Sprinkle fish evenly with 1/4 teaspoon salt and 1/4 teaspoon pepper. Place fish in an ovenproof skillet coated with remaining 1 teaspoon oil. Bake at 400° for 14 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.

4. Combine 2 tablespoons reserved juice, remaining 2 tablespoons parsley, remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, and rice. Spoon 1/2 cup rice onto each of 4 plates; top each with 1 fillet and 1/4 cup salsa.

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Created date

February 2009

Nutritional Information

Calories 423
Fat 12.1 g
Satfat 2.6 g
Monofat 6.7 g
Polyfat 2.1 g
Protein 47.4 g
Carbohydrate 32.7 g
Fiber 3 g
Cholesterol 97 mg
Iron 3 mg
Sodium 543 mg
Calcium 76 mg