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Roasted Tilapia With Orange Parsley Salsa Recipe

Roasted Tilapia With Orange Parsley Salsa Recipe

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Roasted Tilapia With Orange Parsley Salsa

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Ingredients:

Serving

3 oranges (about 1 lb)
1/4 cup chopped fresh parsley, divided
2 tbsp extra virgin olive oil, divided
3/4 tsp salt, divided
4 (6 oz) tilapia fillets
1/2 tsp fresh ground black pepper, divided
2 cups hot cooked instant rice

Directions:

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.
Preheat oven to 400°.
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.
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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	230.81 Kcal (966 kJ)
Calories from fat	72.12 Kcal
		% Daily Value*
Total Fat	8.01g	12%
Cholesterol	14.18mg	5%
Sodium	455.54mg	19%
Potassium	398.41mg	8%
Total Carbs	31.23g	10%
Sugars	11.06g	44%
Dietary Fiber	4.09g	16%
Protein	10.23g	20%
Vitamin C	65.1mg	108%
Iron	1.4mg	8%
Calcium	57.4mg	6%

Amount Per 100 g
Calories	97.68 Kcal (409 kJ)
Calories from fat	30.52 Kcal
		% Daily Value*
Total Fat	3.39g	12%
Cholesterol	6mg	5%
Sodium	192.79mg	19%
Potassium	168.61mg	8%
Total Carbs	13.22g	10%
Sugars	4.68g	44%
Dietary Fiber	1.73g	16%
Protein	4.33g	20%
Vitamin C	27.5mg	108%
Iron	0.6mg	8%
Calcium	24.3mg	6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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