Heartburn Diet Recipe #52 – Nature’s Seasons® Tilapia
Nature’s Seasons® Tilapia
Ingredients:
2 cups instant rice
1 1/4 cup vegetable broth
1/2 cup chopped roasted red bell pepper
1/4 cup chopped green bell pepper
2 Tbsp sliced green onion (optional)
2 Tbsp fresh chopped parsley
2 tsp Nature’s Seasons® Seasoning Blend, divided use
12 aluminum foil sheets, about 12 x 10 inches
6 tilapia fillets, 4–6 oz each
2 Tbsp melted butter
In a bowl, stir the rice, vegetable broth, roasted red pepper, green pepper, green onion, parsley and 1 teaspoon Nature’s Seasons®, until the rice is moistened and most of the liquid is absorbed. To assemble individual fish packets, mound 1/2-cup rice mixture in the center of a double layer of foil, place tilapia fillet on rice, drizzle with 1 teaspoon melted butter and sprinkle with a little additional seasoning blend. Bring sides of foil up, roll to seal. Roll ends to make a tight packet. Repeat with remaining rice and tilapia.
Place sealed packets, seam side up, on a baking sheet. Bake 20–25 minutes. Allow fish to rest in packets for 5 minutes before opening. Use caution when handling and opening packets; packets are hot and release steam when opened. Fish should just flake with a fork and the rice should be tender.
Chef’s Notes: If you can’t tolerate peppers, roasted bell peppers may be a good alternative for some people with GERD to try. If peppers are a trigger for you, it is suggested that the serving size be reduced or replaced with a vegetable of your choice.
Nutritional Analysis:
Calories: 250
Fat: 5 g
Sodium: 830 mg
Cholesterol: 65 mg
Carbohydrates: 26 g
Fiber: less than 1 g
Sugar: 2 g
Protein: 24 g
[Source: The Gerd Life (thegerdlife.com)]
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