A marinated tilapia fillet comes ready to cook in its own aromatics and oil, needing only heat and a side. Rice soaks up the pan juices while the fish stays tender and bright.

Serves 2. 25 minutes, 8 at the stove.

About 600 calories a serving, 22 g protein, 120 g carbohydrate, 2 g fat. From USDA figures for 75% of the ingredients; amounts are the recipe's.

Cook mode

1. Bring 1 1/2 cups water to a boil in a small pot with 1/2 teaspoon salt. Stir in 3/4 cup rice, cover, and reduce heat to low.
2. While the rice cooks, place the marinated tilapia fillet in a skillet large enough to hold it flat. Set over medium-high heat and cook for 4 to 5 minutes until the flesh turns opaque and a fork flakes it easily, turning once halfway through.5 min
3. When the rice has absorbed all the water and is tender, about 18 minutes from when you covered the pot, divide it between two bowls and top each with half the tilapia fillet. Spoon any pan juices over the top.

Note Swap the rice for couscous or egg noodles if you prefer. Leftovers keep covered in the fridge for one day. Serve with a green vegetable or a simple salad on the side to stretch the meal.