Southwestern Tilapia and Brown Rice Recipe

I had some brown rice leftover from when I did the chicken and brown rice and I still have a bunch of tilapia from the BOGO at Price Chopper,  so I decided to try it with tilapia instead of chicken. Since I liked the Southwestern Tilapia, I figured I’d use the same basic seasoning. It’s another quick, healthy meal you can make instead of ordering take-out.


  • 1/4 teaspoon red pepper
  • 1/4 teaspoon chili powder
  • 1/2 teaspoon black pepper
  • 2 tablespoons olive oil
  • 2 Tilapia fillets
  • Corn, peas , broccoli or other vegetables as desired


  1. Mix olive oil and dry ingredients in a food storage bag.
  2. Add tilapia to the bag and shake until thoroughly coated.
  3. Dump tilapia and the remainder of the oil mix in a skillet.
  4. Cook until tilapia starts to turn a bit more white – but not completely cooked.
  5. Add approximately 2 cups of cooked brown rice to skillet.
  6. Add vegetable to skillet.
  7. Use wooden spoon to mix the ingredients and break the tilapia up.
  8. Stir until all ingredients are cooked.

I overdid it a bit on the red pepper. I don’t measure so my list of ingredients is approximate. Apparently, I must have added a bit more red pepper and chili powder as my mouth was definitely feeling the heat. However, that did a good job of masking the fish taste, so overall I will call this a success.


Southwest Tilapia Trial

I thawed some of the frozen tilapia that I picked up at Price Chopper the other day and gave the Southwestern Tilapia recipe a try. As I mentioned before, I skipped the garlic powder. I made a few other changes too.

I mixed the ingredients in a Glad bag (I used to use Ziplock bags for food but they sometimes have a funny smell). That included the olive oil and lime juice as well. I shook it up until the mix was consistent, then I added the tilapia fillet.

While the tilapia was cooking I made up a batch of seasoned curly fries, much like I would get at Arby’s. The fries seemed like they would be a good fit to go with the red pepper and chili powder.

The tilapia looked good, which is a good start. I also tasted good, except it was a little salty. I would suggest using half of what the recipe called for which would be 1/2 teaspoon. I’m sure I will try this recipe again. I might also use a little more lime since I couldn’t really discern any lime taste. Overall, I would call the recipe a success.

Southwestern Tilapia Recipe

I found this recipe on He and She Eat Clean, and it seemed interesting enough to try. I have done tilapia before and I have taken a liking to chili powder lately. I’m not going to use the garlic powder, but I’ve included it in the recipe since that is how they listed it.


  • 4 6 oz fillets
  • 2 tbsp olive oil
  • 1 tsp garlic powder
  • 1 tsp chili powder
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1/4 tsp cayenne pepper
  • 1 lime


  1. Preheat oven to 450 degrees.
  2. In a small bowl mix spices together.
  3. Drizzle each fillet with olive oil.
  4. Sprinkle each fillet with the mixture of spices.
  5. Squeeze lime juice over the fillets.
  6. Flip the fillets over & repeat steps 3-5.
  7. Bake until golden brown & flesh begins to flake usually around 9-12 minutes in my oven.

via He and She Eat Clean: A Guide to Eating Clean… Married!: Clean Eat Recipe :: Southwestern Tilapia.

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