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Baked Tilapia with Multigrain Rice

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Total time: 20 minutes

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Serves 4

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5.1 grams of fibre per serving

This recipe may contain common and less common allergens, such as soy / dairy products / wheat / eggs / nuts / shellfish.

INGREDIENTS

200g - Multigrain rice, pre-cooked according to directions on the package


240g - Tilapia fillet, raw, cubed


1 pc - Carrot, raw, peeled and shredded


1 pc - Green zucchini, raw, peeled and shredded


4 tb - Coriander (cilantro) leaves, raw, finely chopped


1 pc - Small onion, raw, finely chopped


1 pc - Chicken egg, raw, whisked


½ cup - Cheddar cheese, low-sodium, shredded


2 tb - Spring onion, raw, finely chopped


1 dash - Salt


1 pinch - Black pepper


½ tsp - Chili powder

UTENSILS

Chopping board, Knife, Air fryer, Aluminum foil

INSTRUCTIONS

1. Combine the tilapia, carrots, zucchini, coriander, onions, egg, low sodium cheddar cheese, salt, black pepper and chili powder.


2. Pour the mixture into the air fryer basket lined with aluminium foil and sprinkle with spring onion on top.


3. Cook in the air fryer at 190 degrees Celcius for 15 minutes.


4. Dish up and serve with cooked multigrain rice.

NUTRITION INFORMATION (PER SERVING)

1 serving = about 270g

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Energy (kcal)

350.8

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Carbs (g)

38.0

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Proteins (g)

22.5

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Fats (g)

11.7

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Fibre (g)

5.1

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