Roasted Tilapia with Orange-Parsley Salsa

tilapia with salsa
Roasted Tilapia with Orange-Parsley Salsa is another divine creation from Cooking Light. This delicious recipe can be found in Cooking Light mix & match low-calorie cookbookThe idea is to mix and match your way to healthy eating, choosing 3 meals plus 2 snacks to equal 1,500 calories or less. There are more than 150 recipes and endless combinations to create a day of balanced meals. Nutrition and exercise tips, advice for eating out, and ideas for enjoying a healthy lifestyle are included throughout the book. I am ready to get started!

Yield: 4 servings
Total Calories: 423 ♥ Fat: 12.1g ♥ Protein: 47.4g ♥ Carb:  32.7g ♥ Fiber: 3g

Author Notes: Substitute brown, basmati, or jasmine rice, if you prefer.  Round out your plate with a side of steamed asparagus.  You will need 1 pound of asparagus to serve four people-each serving will add 28 calories to this meal.

Roasted Tilapia with Orange-Parsley Salsa

  • 3 oranges (about 1 lb)
  • 1/4 cup chopped fresh parsley, divided
  • 2 tablespoons extra-virgin olive oil, divided
  • 3/4 teaspoon salt, dvided
  • 4 (6-ounce) tilapie fillets
  • 1/2 teaspoon freshly ground black pepper, divided
  • 2 cups hot cooked instant white rice 
1) Preheat oven to 400° F.

2) Grate 2 teaspoons orange rind. Peel and section oranges over a bowl, reserving 2 tablespoons juice.  Chop sections.  Combine rind, chopped orange, 2 tablespoons parsely, 5 teaspoons oil, and 1/4 teaspoon salt in a bowl; toss well.
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° F for 14 minutes or until fish flakes easily when test with a fork or until desired degree of doneness.
4) Combine 2 tablespoons reserved juice, remaining 2 tablespoons parsley, reamining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, and rice. 
5) Spoon 1/2 cup rice onto each of 4 plates and top each with 1 fillet and 1/4 cup salsa.
Roasted Tilapia with Orange-Parsley Salsa is unbelievable good.  I would describe it if I could, but words fail me.  It's certainly pretty to look at, too.  You will want to try this one!