Cajun Tilapia with Broccoli and Brown Rice
Flavorful Cajun seasoning adds a pleasant kick to this colorful, satisfying entree of tilapia, broccoli, bell pepper and brown rice.
2 cups low sodium vegetable broth, divided
1 small onion, chopped
1 small red bell pepper, chopped
1½ teaspoons salt-free Cajun seasoning, divided
1 cup uncooked brown rice
3 cups small broccoli florets
3 (4-ounce) tilapia fillets
1 large lime, cut in half
Heat 1/4 cup broth to a simmer in a medium saucepan over medium-high heat. Add onion, pepper and 1/2 teaspoon Cajun seasoning and cook about 3 minutes or until onion is beginning to soften. Stir in rice and cook 30 seconds. Add remaining 1 3/4 cups broth and heat to a boil. Reduce heat to low, cover and simmer until liquid is absorbed, about 40 minutes. About 15 minutes before rice is done, place broccoli florets on top of cooking rice, replace lid and continue cooking. Remove from heat and let sit covered for 10 minutes then fluff rice with a fork and gently stir everything together. Squeeze 2 tablespoons juice from half of lime and stir into rice.
Meanwhile, preheat oven to 450°F. Place tilapia on a parchment paper-lined baking sheet and sprinkle with remaining 1 teaspoon Cajun seasoning. Bake tilapia 8 to 9 minutes or until flesh is opaque. Flake tilapia into bite-sized pieces and serve over rice and broccoli mixture. Cut remaining half of lime into 4 wedges for squeezing over tilapia at the table.
Per serving : 190 calories (20 from fat), 2g total fat, 0.5g saturated fat, 45mg cholesterol, 130mg sodium, 22g total carbohydrate (4g dietary fiber, 3g sugar), 20g protein