Lemony rice, delicately flavored broth and gently poached tilapia are topped with a colorful blend of vegetables and herbs. The aromatic mint provides fresh and complex flavor.

Ellen Ecker Ogden
Source: EatingWell Magazine, Soup Cookbook

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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Combine rice and water in a medium saucepan. Bring to a simmer over medium heat; cover and cook until the water is absorbed, about 20 minutes. Stir in lemon zest and juice.

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  • Meanwhile, bring broth to a simmer in another medium saucepan over medium-high heat. Reduce the heat so the broth remains steaming, but not simmering. Add fish and cook until just tender, about 5 minutes. Remove and break into bite-size chunks.

  • Divide the lemony rice among 4 bowls. Top with equal portions of the fish, arugula (or watercress), carrot, mint and scallions. Ladle 1 cup of the warm broth into each bowl and serve.

Tips

Tip: Look for U.S. farm-raised tilapia, which is usually grown in closed farming systems that limit pollution and prevent escapes. Some Central and South American tilapia is farmed in this manner as well, but avoid tilapia from China and Taiwan, mostly farmed in open systems.

Nutrition Facts

332 calories; protein 31.7g 64% DV; carbohydrates 44.5g 14% DV; dietary fiber 2.8g 11% DV; sugars 2.6g; fat 3.7g 6% DV; saturated fat 1.1g 6% DV; cholesterol 56.7mg 19% DV; vitamin a iu 5375.9IU 108% DV; vitamin c 13.7mg 23% DV; folate 65.8mcg 16% DV; calcium 104.4mg 10% DV; iron 2.7mg 15% DV; magnesium 53mg 19% DV; potassium 775.6mg 22% DV; sodium 452.7mg 18% DV; thiamin 0.1mg 9% DV.

Reviews (12)

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13 Ratings
  • 5 star values: 8
  • 4 star values: 3
  • 3 star values: 0
  • 2 star values: 1
  • 1 star values: 1
Rating: 5 stars
10/30/2011
I began with the 2-pot method and then just dumped everything into one pot except the fish which I added last after everything else was cooked. I am not a seafood lover but hubby is and I wanted to try this just for him. Boy was I in for a surprise! I really like this dish! I used flounder b/c that is what I had in the freezer. The raw carrots didn't sound appealing to me so they were cooked in the broth w/the rice. Great dish truly in my opinion. HippieChick Chapel Hill NC Read More
Rating: 2 stars
12/07/2011
Good Idea This recipe reminded me of Thai food my mom makes so I went with the basics- sweet salty sour bitter and hot. Add in some soy sauce sugar extra lemon... Basically find yourself another recipe. This recipe is a great base if you want to play around with technique and flavors. Pros: Quick Easy Basic Cons: Bland Read More
Rating: 1 stars
10/29/2011
did not like at all! Did not like this recipe at all. Read More
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Rating: 5 stars
10/30/2011
Delicious! For someone who doesn't cook often it was easy to make. So easy that I was skeptical in how it would taste. But it turned out great! Toni Los Angeles CA Read More
Rating: 5 stars
07/09/2012
Very good basic recipe We had just made some fish stock so this was a perfect recipe. We had turbot so that's the fish I used. Bulghur is faster to make than rice - I just put it into a bowl with some boiling water and let that steam while doing the rest. Added chile pepper flakes for more heat. It was really tasty. Would definitely make again (with veg stock if I didn't have fish stock). Pros: Easy Read More
Rating: 4 stars
05/14/2012
Substituted Chicken Broth After reading the reviews that mentioned the broth was bland we substituted the chicken broth with Pacific Foods Chicken Pho Soup Starter. It provided depth and complexity. Read More
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Rating: 5 stars
10/30/2011
Followed the recipe and used barley instead of rice as suggested in one of the comments. The broth was very bland and needed more flavor - I'd suggest doubling the lemon juice and zest and perhaps adding jalapenos for flavor. will not make again Needs more lemon San Diego CA Read More
Rating: 4 stars
10/29/2011
Very good with adjustment I reduced the amount of chicken broth and added a bottle of clam juice. It really added some depth to the flavor. Read More
Rating: 5 stars
10/30/2011
We all loved it. I used Barley instead of rice and it was extremely easy to make. EAT Randolph NJ Read More