NUTRITION PROFILE:
Low Calorie
| Low Sodium
| Low Sat Fat
| High Potassium
| Heart Healthy
| Healthy Weight
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.
Makes 4 servings, about 1 1/4 cups each
ACTIVE TIME: 30 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
1 cup jasmine rice
2 cups water
Zest and juice of 1 lemon
4 cups reduced-sodium chicken broth or vegetable broth
1 pound tilapia fillets or other firm white fish (see Tip)
4 cups bite-size pieces arugula or watercress (about 1 bunch), tough stems removed
1 cup finely shredded carrots
1/4 cup very thinly sliced fresh mint
2 scallions, finely chopped
1. 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.
2. 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.
3. 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.
NUTRITION INFORMATION: Per serving: 239 calories; 3 g fat (1 g sat, 1 g mono); 62 mg cholesterol; 25 g carbohydrate; 29 g protein; 2 g fiber; 230 mg sodium; 572 mg potassium.
Nutrition bonus: Vitamin A (110% daily value), Vitamin C (25% dv), Folate (16% dv).
1 1/2 Carbohydrate Servings
Exchanges: 1 starch, 1 vegetable, 3 lean meat
TIP: 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.
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