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Bruschetta Tilapia

Prep Time: <15 minutes

Start to Finish Time: 15-30 minutes

Servings: 4

Directions

  1. Prepare UNCLE BEN'S® Wholegrain Brown Rice according to package directions.
  2. Heat oil in a non-stick skillet over medium-high heat. Add tilapia fillets and spread each with 2 tbsp (30 mL) bruschetta topping, then cover and cook for about 10 minutes or until fish flakes with a fork.
  3. In a medium bowl toss chopped cucumbers, peppers, and sweet onion with low fat dressing. Plate rice with bruschetta tilapia and chopped salad.

Ingredients

1 cup

UNCLE BEN'S® Wholegrain Brown Rice

250 mL

1 tsp

Canola oil

5 mL

4

Tilapia fillets, about 1 lb/450 g

4

½ cup

Bruschetta topping

125 mL

2 cups

Chopped cucumber

500 mL

1 ½ cups

Chopped sweet pepper

375 mL

½ cup

Chopped sweet onion

125 mL

¼ cup

Low fat balsamic dressing

60 mL

NUTRITIONAL INFORMATION
Per serving, ¼ of recipe

Calories
426
Fat
9g
Carbohydrates
57g
Fibre
5g
Protein
30g
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