Tilapia And Bayou Rice

1. Cook rice according to pkg directions, omitting any salt or fat.

2. Meanwhile, sprinkle tilapia with Cajun seasoning; spray with cooking spray. Heat large nonstick skillet over medium-high heat until hot. Cook tilapia 5-6 minutes until just begins to flake, turning once.

3. Stir all remaining ingredients except lemon into rice. Place tilapia on rice; serve with lemon wedges.

---------------------------------------------------------------------------

Nutrient	Quantity
Total fats	9.2288 g
Protein	359.4984 g
Carbohydrates	1.8676 g
Energy	1622.842 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.3135 g
Water	1446.5943 g
Aspartic acid	0.0304 g
Calcium, Ca	2162.0034 mg
Lutein + zeaxanthin	577.5415 g
Fiber, total dietary	0.7158 g
Fatty acids, total saturated 22:0	0.0004 g
Carotene, beta	811.8865 g
Niacin	20.1117 mg
Vitamin A, RAE	611.6524 g
Arginine	0.0111 g
Riboflavin	2.733 mg
Fatty acids, total polyunsaturated 15:0	0.0004 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0046 g
Glutamic acid	0.027 g
Sodium, Na	1240.103 mg
Fatty acids, total saturated 16:1 undifferentiated	0.2734 g
Total lipid (fat)	9.2288 g
Manganese, Mn	0.1121 mg
Fructose	0.3776 g
Proline	0.0243 g
Fatty acids, total saturated 16:0	1.6495 g
Fatty acids, total saturated 8:0	0.0006 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.0076 g
Sucrose	0.0285 g
Choline, total	1180.4703 mg
Sugars, total	0.7623 g
Serine	0.0127 g
Fatty acids, total saturated 10:0	0.0023 g
Fatty acids, total saturated 18:0	0.6417 g
Fatty acids, total saturated 20:4 undifferentiated	0.9429 g
Vitamin B-6	2.2001 mg
Selenium, Se	304.7653 g
Ash	22.0435 g
Fatty acids, total saturated 18:1 undifferentiated	1.3524 g
Pantothenic acid	0.0629 mg
Phenylalanine	0.0136 g
Copper, Cu	4.5577 mg
Betaine	0.0512 mg
Thiamin	2.1884 mg
Retinol	544.0012 g
Methionine	0.0038 g
Iron, Fe	26.0042 mg
Carbohydrate, by difference	1.8676 g
Phosphorus, P	3273.7614 mg
Folate, total	288.9753 g
Tocopherol, gamma	0.078 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.4171 g
Lycopene	0.115 g
Alanine	0.0183 g
Cholesterol	906.6687 mg
Valine	0.0162 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0009 g
Fatty acids, total saturated 18:2 undifferentiated	0.6187 g
Glycine	0.0135 g
Carotene, alpha	0.069 g
Glucose (dextrose)	0.2925 g
Fatty acids, total saturated 14:0	0.0382 g
Zinc, Zn	18.257 mg
Isoleucine	0.0111 g
Fatty acids, total saturated 12:0	0.001 g
Fatty acids, total polyunsaturated	3.1092 g
Fatty acids, total saturated 14:1	0.0005 g
Leucine	0.0213 g
Tocotrienol, alpha	0.0049 mg
Vitamin A, IU	3166.7066 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.2176 g
Folate, DFE	288.9753 g
Tryptophan	0.0037 g
Vitamin C, total ascorbic acid	12.4865 mg
Phytosterols	0.909 mg
Fatty acids, total polyunsaturated 16:1 c	0.0004 g
Galactose	0.0009 g
Fatty acids, total polyunsaturated 18:1 c	0.0069 g
Fatty acids, total saturated 20:0	0.0004 g
Fatty acids, total saturated 6:0	0.0001 g
Tyrosine	0.009 g
Vitamin B-12	18.1334 g
Vitamin K (phylloquinone)	155.1379 g
Fatty acids, total saturated	2.3363 g
Histidine	0.0055 g
Fatty acids, total monounsaturated	1.6262 g
Threonine	0.0107 g
Folate, food	288.9753 g
Fatty acids, total polyunsaturated 17:0	0.0002 g
Fatty acids, total polyunsaturated 24:0	0.0004 g
Cryptoxanthin, beta	0.1438 g
Vitamin E (alpha-tocopherol)	9.167 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.5984 g
Magnesium, Mg	370.2907 mg
Lysine	0.0152 g
Potassium, K	4248.6443 mg
Cystine	0.0019 g
Fluoride, F	0.1966 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0.5 teaspoon	0	0	0
Extra virgin olive oil	4 teaspoons	1613.8703	0	9.0667
Parsley	2 tablespoons	2.736	0.4811	0.06
Pepper	0.25 teaspoon	1.4432	0.3677	0.0187
Green Onion	0.25 cup	4.7925	1.0188	0.0834
pepper sauce	0.25 teaspoon	0	0	0
plum tomato	2	1613.8703	0	9.0667
tilapia fillet	4	1613.8703	0	9.0667
cajun seasoning	1 teaspoon	1613.8703	0	9.0667
lemon wedge	4	1613.8703	0	9.0667
cooking brown rice	0.5 cup	1613.8703	0	9.0667