Roasted Tilapia with Orange-Parsley Salsa

All parts of the orange—juice, rind, and pulp—flavor the quickly cooked fish. Substitute brown, basmati, or jasmine rice, if you prefer.

Yield: 4 servings

Ingredients

• 3  oranges (about 1 pound)
• 1/4  cup  chopped fresh parsley, divided
• 2  tablespoons  extra-virgin olive oil, divided
• 3/4  teaspoon  salt, divided
• 4  (6-ounce) tilapia fillets
• 1/2  teaspoon  freshly ground black pepper, divided
• 2  cups  hot cooked instant white rice

Preparation

1. Grate 2 teaspoons orange rind. Peel and section oranges over a bowl, reserving 2 tablespoons juice. Chop sections. Combine rind, chopped orange, 2 tablespoons parsley, 5 teaspoons oil, and 1/4 teaspoon salt in a bowl; toss well.

2. Preheat oven to 400°.

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° for 14 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.

4. Combine 2 tablespoons reserved juice, remaining 2 tablespoons parsley, remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, and rice. Spoon 1/2 cup rice onto each of 4 plates; top each with 1 fillet and 1/4 cup salsa.

Nutritional Information

Calories:

423

Fat:

12.1g (sat 2.6g,mono 6.7g,poly 2.1g)

Protein:

47.4g

Carbohydrate:

32.7g

Fiber:

3g

Cholesterol:

97mg

Iron:

3mg

Sodium:

543mg

Calcium:

76mg