Roasted Tilapia with Orange-Parsley Salsa

10 Reviews
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Photo: Randy Mayor; Styling: Leigh Ann Ross
Yield
4 servings
By Maureen Callahan
March 2009
RECIPE BY Cooking Light

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

Nutritional Information

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

How to Make It

Step 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.

Step 2

Preheat oven to 400°.

Step 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.

Step 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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Ratings & Reviews

Awful combination.

317537
May 02, 2015
The combination of favors was awful, would not recommend.

Caseywareagle's Review

dkwalters08
December 25, 2010
This is a tasty, light summer recipe.

Deshala's Review

Kendall
October 13, 2010
The flavor just wasnt rich enough. Maybe I should have used more oranges or perhaps I just dont like parsley...

317537's Review

Deshala
August 30, 2009
N/A

Believer74's Review

Caseywareagle
August 08, 2009
Easy and yummy! We're not big on fish, but I've made this one several times and we've always enjoyed it. Tastes light and fresh.

dkwalters08's Review

Believer74
March 25, 2009
I made this recipe for my family, and we were pleasantly surprised by how great the fruit was with the tilapia. The only recommendation from my family was for the oranges to be cut smaller. Otherwise, it was great!

Jessie123's Review

StacyYC
March 06, 2009
This is a great dish. I cooked the fish in a skillet instead of the oven and used brown rice. I loved the salsa, it really worked well with the rice. I would probably use a little less zest next time.

Bergamo's Review

Bergamo
March 03, 2009
Wonderful! The recipe, save for sectioning the fruit, is supremely easy and fast. It's a wonderful meld of tastes. I substituted fresh Cilantro for the Parsley in both the fish and rice and I think, if you like that taste, you'll find it a good substitution. I served the tilapia and rice with an avocado and baby shrimp salad with sweet onions and celery... Yummy! In health...

SuzieAnnapolis's Review

SuzieAnnapolis
February 23, 2009
I decided to make this recipe because I bought a bunch of mandarin oranges instead of clementines and wanted to use them up. It was delicious!! I love the way the orange worked with the fish, it was fresh and "bright". The rice flavored with orange was a really nice accompaniment. I served it with green beans.

StacyYC's Review

Jessie123
February 21, 2009
This is an easy recipe - good for a weeknight. The orange-scented rice was the biggest hit with my family - it would be a good side dish with other fish dishes as well. I only used one large navel orange to make the salsa and that made more than enough for my family of three.