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Photo: Randy Mayor; Styling: Leigh Ann Ross Photo by: Photo: Randy Mayor; Styling: Leigh Ann Ross

Roasted Tilapia with Orange-Parsley Salsa

All parts of the orange—juice, rind, and pulp—flavor the quickly cooked fish. Substitute brown, basmati, or jasmine rice, if you prefer.

Cooking Light MARCH 2009

  • Yield: 4 servings

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

Preparation

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.

Nutritional Information

Amount per serving
  • Calories: 423
  • Fat: 12.1g
  • Saturated fat: 2.6g
  • Monounsaturated fat: 6.7g
  • Polyunsaturated fat: 2.1g
  • Protein: 47.4g
  • Carbohydrate: 32.7g
  • Fiber: 3g
  • Cholesterol: 97mg
  • Iron: 3mg
  • Sodium: 543mg
  • Calcium: 76mg
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Roasted Tilapia with Orange-Parsley Salsa recipe

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