Cal Smart Caribbean-Inspired Jerk Tilapia
with Jeweled Rice and Lime Cabbage Slaw
Make meal time easy, delicious and calorie smart with Jerk-seasoned tilapia, herbaceous green onion and pepper rice and a crisp cabbage coleslaw.
The quantities provided above are averages only.
Produced in a facility that processes milk, sesame, eggs, fish, shellfish, crustaceans, mustard, tree nuts, peanuts, wheat, soybean and sulphites.
Ingredients
300 g
Tilapia Fillets
(Contains Tilapia)
¾ cup
Basmati Rice
170 g
Coleslaw Cabbage Mix
1 unit
Sweet Bell Pepper
1 unit
Lime
1 unit
Green Onion
1 unit
Garlic, cloves
2 tbsp
Mango Chutney
2 tbsp
Jerk Sauce
1 tbsp
Seasoned Rice Vinegar
(Contains Sulphites)
Not included in your delivery
½ tsp
Sugar*
4 tsp
Oil*
¼ tsp
Salt*
0.13 tsp
Pepper*
Nutrition Values
Utensils
Cooking Steps
Before starting, wash and dry all produce. Add 1 1/4 cups (2 1/2 cups) water and 1/8 tsp (1/4 tsp) salt to a medium pot. Cover and bring to a boil over high heat. Once boiling, add rice, then reduce heat to low. Cover and cook until rice is tender and liquid is absorbed, 12-14 min. Remove from heat. Set aside, still covered.
Meanwhile, core, then cut pepper into 1/4-inch pieces.Zest, then juice lime.Thinly slice green onion.Peel, then mince or grate garlic.
Whisk together vinegar, 3 tsp (6 tsp) oil, 1 tsp (2 tsp) lime juice, 1 tsp (2 tsp) lime zest and 1/2 tsp (1 tsp) sugar in a medium bowl. Season with salt and pepper.Add coleslaw cabbage mix and half the green onions, then toss to combine.
Heat a large non-stick pan over medium-high heat.When the pan is hot, add 1/2 tsp (1 tsp) oil, then peppers. Cook, stirring often, until tender-crisp, 3-4 min. Season with salt and pepper.Remove from heat, then transfer peppers to a plate.
Pat tilapia dry with paper towels. Season with salt and pepper.Reheat the same pan over medium.When the pan is hot, add 1/2 tsp (1 tsp) oil, then garlic and tilapia. Cook until golden-brown and cooked through, 4-5 min per side.** (NOTE: Work in batches, if necessary.)Add jerk sauce, half the mango chutney (use all for 4 ppl) and 2 tbsp (4 tbsp) water. Cook, stirring occasionally, until tilapia is coated, 1 min.Remove from heat.
Stir peppers and remaining green onions into rice.Divide rice, coleslaw and tilapia between plates. Spoon any remaining sauce over tilapia.
