Low Fat Picante Rice with Tilapia from Stacey Pardue - WAFB 9 News Baton Rouge, Louisiana News, Weather, Sports

Low Fat Picante Rice with Tilapia from Stacey Pardue

Friday, July 7, 2006

Yield: 6 servings
Calories: 240
Fat: 2 grams


3 (4oz) whole fish filets
nature's seasons: pepper, onion, garlic, parsley, and celery blend
paprika, thyme
2 stalks celery, diced
1/2 cup red sweet peppers, diced
1 cup sliced mushrooms
1 tbs. Cold water
1 tbs. Cornstarch
2 cups brown rice, cooked
1/2 picante sauce


  • Place fish in large saucepan and add just enough water to cover.
  • Add the seasonings and vegetables. Simmer for about 10 minutes or until fish is cooked.
  • In small bowl, blend together cornstarch and cold water. Add cornstarch mixture to saucepan, and stir until slightly thick.
  • Mix cooked rice with fish and sauce, gently blending to prevent fish from breaking apart.
  • Serve hot.

Mango and Peach Salsa

* We used Mitcham's Peach Farm Peach Salsa. If salsa unavailable, you can make your own by mixing:


2 cups diced mango
2 cups diced peaches
1/2 cup minced red onion
2 tsp minced jalapeno
1/4 cup chopped cilantro
1/4 cup lime juice


  • Mix all ingredients and season to taste with salt and pepper.
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