Tuna/Tilapia Tuesday: Roasted Tilapia with Orange-Parsley Salsa

Ingredients:

3 oranges

1/4 cup chopped fresh parsley, divided

2 tbsp extra-virgin olive oil, divided

3/4 tsp salt, divided

4 (6oz) tilapia fillets

1/2 tsp freshly ground black pepper, divided

2 cups hot cooked instant white rice

Directions:

1. Preheat oven to 400 degrees.
2. Grate 2 tsp orange rind. Peel and section oranges over a bowl, reserving 2 tbsp juice. Chop the sections. Combine rind, chopped orange, 2 tbsp chopped parsley, 5 tsp oil, and 1/4 tsp salt in a bowl; toss well.
3. Sprinkle fish evenly with 1/4 tsp salt and 1/4 tsp freshly ground black pepper. Place the fish in an ovenproof skillet coated with the remaining 1 tsp oil. Bake at 400 degrees for 14 minutes or until desired degree of doneness.
4. Combine reserved 2 tablespoons orange juice, remaining 2 tbsp parsley, remaining 1/4 tsp salt, remaining 1/4 tsp pepper, and rice. Spoon 1/2 cup rice onto each of 4 plates; top each with 1 fillet and 1/4 cup salsa. Yield: 4 servings.
5. Recommended to pair this meal with steamed fresh asparagus (1 lb will make 4 servings), adding 28 calories more.

Nutrition Facts:

Calories 423; Fat 12.1g (sat 2.6g, mono 6.7g, poly 2.1g); Protein 47.4g; Carb 32.7g; Fiber 3g; Chol 97mg; Iron 3mg; Sodium 543mg; Calc 76mg.