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Tilapia with Jasmine Rice

 Tilapia with Jasmine Rice
“To die for,” is how Shirl Parsons of Cape Carteret, North Carolina describes this recipe for tender, full-flavored tilapia. Fragrant jasmine rice brings a special touch to the mouthwatering dish. And it gets better—each serving has only 5 grams of fat!
2 ServingsPrep/Total Time: 30 min.


  • 3/4 cup water
  • 1/2 cup uncooked jasmine rice
  • 1-1/2 teaspoons butter
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon seafood seasoning
  • 1/4 teaspoon pepper
  • 1/8 teaspoon salt
  • 2 tilapia fillets (6 ounces each)
  • 1/4 cup fat-free Italian salad dressing


  • In a large saucepan, bring the water, rice and butter to a boil.
  • Reduce heat; cover and simmer for 15-20 minutes or until liquid is
  • absorbed and rice is tender.
  • Combine the seasonings; sprinkle over fillets. Place salad dressing
  • in a large skillet; cook over medium heat until heated through. Add
  • fish; cook for 3-4 minutes on each side or until fish flakes easily
  • with a fork. Serve with rice.
  • Yield: 2 servings.
Nutritional Facts: 1 fillet with 3/4 cup rice equals 356 calories, 5 g fat (3 g saturated fat), 91 mg cholesterol, 743 mg sodium, 41 g carbohydrate, 1 g fiber,

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Tilapia with Jasmine Rice (continued)

Nutritional Facts: 35 g protein. Diabetic Exchanges: 4 lean meat, 3 starch, 1/2 fat.
Wine: Light-Bodied White Wine: Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.