One of my favorite healthy meals is one that I got out of a Clean Eating Magazine years ago. I don’t recall which issue it was in, but it’s definitely a favorite in our house. It’s Tilapia with Soy Sauce and Pineapple Scallion Rice. I love love love it. So I wanted to try a different variation – Tilapia with Soy Sauce and Mandarin Orange Scallion Rice. And let me tell you – it came out so good! I was very happy with it. I’m going to post the recipe for the dish with the Mandarin Oranges, but if you want to make the Pineapple version, just use Pineapples in place of the Oranges.
(Adapted from Clean Eating Magazine)
- Steamed Jasmine Rice (or Brown Rice)
- 4 Tilapia fillets (I’ve used fresh and frozen – either works!)
- 2 Tbsp low-sodium Soy sauce
- 1 8 oz can no sugar added Mandarin Oranges; drained and juice reserved
- 1 Tablespoon packed Brown Sugar
- 6 scallions, white and green parts, sliced
- Salt & Pepper
Preheat oven to 450 F.
Place Tilapia fillets in a baking dish coated with cooking spray. In a small bowl combine soy sauce with three tablespoons Mandarin Orange juice, pour over tilapia. (Note: I like to double the sauce because I love the sauce drizzled on top of the rice!) Season with pepper, to taste. Bake 15 minutes, until cooked through. It should flake easily with a fork.
While the Tilapia is cooking, coat a skillet with cooking spray (or a tiny bit of olive oil) and heat on medium low. Add the scallions to the skillet (reserving 2 tablespoons of scallions for garnish) and cook for about 2-3 minutes. Add in the Mandarin Oranges and cook for a few minutes. Fold the Scallion Mandarin Orange mixture into your steamed rice and season with salt and pepper to taste.
Mound one cup rice onto each plate. Place a tilapia fillet off over each mound of rice. Drizzle pan juices over fillets and garnish with reserved scallions.
The original recipe didn’t call for the brown sugar; I added that in myself and I loved the little bit of sweetness that it brought to the dish. So you can feel free to add it in or leave it out.