1. In a large bowl, add parsley, garlic, lemon juice, olive oil, pepper & cumin. Mix well. Place tilapia into the herb mixture & marinate 5 minutes, making sure both sides are covered.
  2. Prepare rice according to package directions. Set aside.
  3. Lightly coat a skillet with cooking spray & heat over medium. Add fish & herb marinade. Cook 3-4 minutes per side or until lightly browned & fish flakes easily with a fork.
  4. Add tomatoes & cook 1-2 minutes or until warm. Serve over ½ cup rice.


Use lime and cilantro instead of lemon and parsley for a different flavor.

Nutrition Facts

4 servings per recipe
Serving size (296g)
Amount per serving
% Daily Value*
Total Fat 11g 14%
    Saturated Fat 2g %
    Trans Fat g  
Cholesterol 55mg 18%
Sodium 85mg
Total Carbohydrate 47g 17%
    Dietary Fiber 4g 14%
    Total Sugars 2g  
Includes 0g Added Sugars
Protein 28g  
Vitamin D 4mcg 20%
Calcium 61mg 4%
Iron 3mg 15%
Potassium 598mg 15%
* The % Daily Value (DV) 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.

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