NUTRITION

SERVINGS

INGREDIENTS

7 oz Tilapia fillet

0.3 cup Long-grain parboiled rice

0.25 cup Tomato puree

0.25 cup Red bell pepper

0.25 cup Red onion

1 tbsp Olive oil

0.5 tsp Smoked paprika

0.25 tsp Cayenne pepper

0.25 tsp Dried thyme

0.25 tsp Sea salt

0.25 tsp Black pepper

0.6 cup Water

1 tsp Garlic

1 tsp Ginger

PREPARATION

• 1

  Rinse the parboiled rice under cold water until the water runs clear to remove excess starch.

• 2

  In a small pot, sauté half the diced onions and bell peppers in half the olive oil until softened, then stir in the tomato puree, minced garlic, grated ginger, and half of the spices.

• 3

  Add the rice and water to the pot, bring to a boil, then reduce heat to low, cover tightly, and simmer for 15-18 minutes until the liquid is fully absorbed and the rice is tender.

• 4

  While the rice cooks, pat the tilapia fillets dry and season both sides with the remaining olive oil, smoked paprika, cayenne, thyme, sea salt, and black pepper.

• 5

  Heat a grill pan or heavy skillet over medium-high heat and grill the fish for 3-4 minutes per side until it flakes easily with a fork and shows a light char.

• 6

  Fluff the jollof rice with a fork and serve immediately alongside the grilled fish for a clean, high-protein meal.