Tilapia and Bayou Rice

Dive into the bold flavors of the South with this delicious Tilapia and Bayou Rice recipe, a vibrant one-pan dish that’s as hearty as it is flavorful. Perfectly seasoned tilapia fillets, pan-seared to golden perfection, pair beautifully with a fragrant medley of long-grain rice, diced vegetables, and Creole spices. Infused with the essence of celery, bell peppers, and a hint of garlic, the rice is simmered to tender perfection in a savory blend of chicken broth and tomatoes, creating a zesty, Louisiana-inspired base. Garnished with fresh parsley and served with a squeeze of lemon for a bright finishing touch, this quick, 55-minute meal is ideal for busy weeknights or casual dinners with a Cajun twist. Serve up a taste of the bayou that will keep everyone coming back for seconds!

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:35 mins

Total Time:55 mins

Servings: 4

Ingredients

• 4 pieces Tilapia fillets
• 2 teaspoons Paprika
• 1 teaspoon Garlic powder
• 0.5 teaspoons Cayenne pepper
• 1.5 teaspoons Salt
• 1 teaspoon Black pepper
• 2 tablespoons Olive oil
• 2 tablespoons Butter
• 1 medium White onion, diced
• 1 medium Green bell pepper, diced
• 2 pieces Celery stalks, diced
• 3 cloves Garlic cloves, minced
• 1.5 cups Long-grain white rice
• 3 cups Chicken broth
• 1 cup Diced tomatoes (canned)
• 1 tablespoon Creole seasoning
• 2 tablespoons Fresh parsley, chopped
• 4 pieces Lemon wedges (for serving)

Directions

Step 1

1. In a small bowl, mix together paprika, garlic powder, cayenne pepper, 1 teaspoon of salt, and black pepper. Sprinkle this seasoning evenly over both sides of the tilapia fillets.

Step 2

2. In a large skillet over medium heat, heat 1 tablespoon of olive oil and 1 tablespoon of butter. Once hot, add the tilapia fillets and cook for 3–4 minutes per side, or until golden brown and cooked through. Remove the fillets from the skillet and set aside, keeping them warm.

Step 3

3. In the same skillet, add the remaining olive oil and butter. Sauté the diced onion, green bell pepper, and celery with a pinch of salt until softened, about 5 minutes. Add the minced garlic and cook for an additional minute.

Step 4

4. Stir in the rice and cook for 2–3 minutes, allowing it to lightly toast. Add the chicken broth, diced tomatoes, Creole seasoning, and remaining 0.5 teaspoon of salt. Stir well.

Step 5

5. Bring the mixture to a boil, then reduce the heat to low. Cover the skillet with a lid and let it simmer for 18–20 minutes, or until the rice is tender and the liquid is absorbed.

Step 6

6. Once the rice is cooked, fluff it with a fork and stir in the chopped parsley.

Step 7

7. To serve, spoon the Bayou rice onto plates and top it with a tilapia fillet. Garnish with fresh parsley and serve with a lemon wedge on the side.

Nutrition Facts

Serving size	2166.7 grams (2166.7g)

Amount per serving	% Daily Value*
Calories	1643

Total Fat 64.80g	83%
Saturated Fat 21.70g	109%
Polyunsaturated Fat 3.40g
Cholesterol 294mg	98%
Sodium 7783mg	338%
Total Carbohydrate 139.40g	51%
Dietary Fiber 16.90g	60%
Total Sugars 24.00g
Protein 130.70g	261%

Vitamin D 5IU	23%
Calcium 345mg	27%
Iron 12mg	69%
Potassium 3779mg	80%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 35.1%

Protein: 31.4%

Carbs: 33.5%