Tilapia and Bayou Rice

Nutriscore Rating: 72/100

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!

Recipe Information

• Prep Time: 20 min
• Cook Time: 35 min
• Total Time: 55 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

18 items

• 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)

📝 Instructions

7 steps

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.

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.

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.

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.

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.

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

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

1 serving (616.8g)

Calories		397
% Daily Value*
Total Fat		15.4 g	20%
	Saturated Fat	5.6 g	28%
	Polyunsaturated Fat	0.0 g
Cholesterol		65 mg	22%
Sodium		1436 mg	62%
Total Carbohydrate		42.6 g	15%
	Dietary Fiber	7.4 g	26%
	Total Sugars	9.9 g
Protein		27.8 g	56%
Vitamin D		0.1 mcg	0%
Calcium		129 mg	10%
Iron		2.5 mg	14%
Potassium		1092 mg	23%

*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: 547 cal (32.7%%)

Protein: 440 cal (26.4%%)

Carbs: 683 cal (40.9%%)