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Roasted Tilapia with Orange-Parsley Salsa

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

Ingredients

  • 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
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Nutrition 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

How to Make It

  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.