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Grilled Tilapia with Wild Rice and Steamed Green Beans

average rating is 3 out of 5, based on 150 votes

  • Serve with a side of fresh arugula salad for extra greens.

  • Drizzle tilapia with extra lemon juice for added brightness.

  • Add a sprinkle of hemp seeds on the wild rice for additional protein and omega-3s.

Serves

2

Prep Time

N/A

Total Time

N/A

Calories

320

Protein

35

Fat

9

Carbs

22

Tags: 

low calorie high protein healthy dinner diabetic-friendly meals grilled fish wild rice recipes weight loss meals clean eating low fat balanced diet

Ingredients

For the Tilapia:

  • 2 tilapia fillets (5-6 oz each) (Wild-caught preferred)

  • 1 tbsp avocado oil (Cold-pressed)

  • 1 tbsp fresh lemon juice

  • ½ tsp sea salt

  • ¼ tsp black pepper

  • ½ tsp garlic powder

  • ½ tsp smoked paprika

  • ½ tsp dried oregano

  • 1 tbsp fresh parsley, chopped (For garnish)

For the Wild Rice:

  • ½ cup cooked wild rice (¼ cup dry)

  • ½ cup low-sodium vegetable broth or water

  • ¼ tsp sea salt

  • ¼ tsp black pepper

For the Steamed Green Beans:

  • 2 cups fresh green beans, trimmed (Organic preferred)

  • ½ tsp sea salt

  • 1 tbsp fresh lemon juice

Directions

Prepare the Tilapia:

  1. Marinate the fish: In a small bowl, mix avocado oil, lemon juice, salt, pepper, garlic powder, smoked paprika, and oregano. Brush the mixture evenly over both sides of the tilapia fillets.

  2. Grill the fish: Heat a grill pan or outdoor grill over medium-high heat. Cook the tilapia for 3-4 minutes per side until opaque and flaky. Remove from heat and garnish with fresh parsley.

Cook the Wild Rice:

  1. In a small saucepan, bring ½ cup low-sodium vegetable broth to a boil. Add ¼ cup dry wild rice, reduce heat, and simmer for about 25-30 minutes, or until the rice is tender and the liquid is absorbed. Fluff with a fork and season with salt and pepper.

Steam the Green Beans:

  1. Bring 1 inch of water to a boil in a saucepan with a steaming basket. Add the green beans, cover, and steam for about 4-5 minutes, until tender-crisp. Remove from heat and toss with lemon juice and a pinch of salt.

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average rating is 3 out of 5, based on 150 votes, recipe ratings

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