Sweet Pan-Seared Tilapia Over Golden Rice

Pan-Seared Tilapia Over Golden Rice
Leyla Shamayeva, MS, RD
Total Time: 65 min
Prep Time: 5 min
Cook Time: 60 min
Servings: 1

Nutrition Highlights (per serving)

354 calories
8g fat
45g carbs
26g protein
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Nutrition Facts
Servings: 1
Amount per serving  
Calories 354
% Daily Value*
Total Fat 8g 10%
Saturated Fat 2g 10%
Cholesterol 47mg 16%
Sodium 1219mg 53%
Total Carbohydrate 45g 16%
Dietary Fiber 4g 14%
Total Sugars 6g  
Includes 0g Added Sugars 0%
Protein 26g  
Vitamin D 3mcg 15%
Calcium 65mg 5%
Iron 3mg 17%
Potassium 525mg 11%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Dried fruit is no stranger in Persian rice dishes. Here, it's used as a sweet kick to pan-seared tilapia with herbed and turmeric-spiced rice on the side.

FODMAPs, particularly fructans, are concentrated in dried fruit in the same way that sugar is. Most people with IBS can tolerate a small serving, usually up to one tablespoon, which is exactly the amount used in this recipe. More than that is likely to trigger symptoms. If you're hesitant to use an entire tablespoon, why not start with half of the called for amount? You'll still taste the sweetness and can test a larger serving the next time you make this dish.


  • 1/4 cup uncooked brown rice
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/8 teaspoon ground turmeric
  • 1 teaspoon olive oil
  • 4 oz. tilapia fillet
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/2 teaspoon paprika
  • 1 tablespoon dried raisins and cranberries, chopped (about 7 each)


  1. After rinsing your rice, place in a small pot and mix in the salt, pepper, oregano, basil, and turmeric. Add about 3/4 cup water, bring to a boil, then reduce the heat and cover the pot. Cook for 45 minutes. If you notice that the water is completely absorbed before the rice is tender, add more and continue cooking. Once tender, remove from heat and let sit for ten minutes, covered.

  2. While the rice is cooking, heat olive oil in a small pan. Sprinkle salt, pepper, and paprika onto the tilapia and add to the pan, cooking for 4-5 minutes on each side (until the fish is flaky when pierced with a fork).

  3. After removing the tilapia, add 2 tablespoons water to the pan and add the dried fruit. Let simmer over low heat for 3-4 minutes, until the water evaporates.

  4. Plate the rice, fish, and dried fruit.

Ingredient Variations and Substitutions

Any low-FODMAP grain will work in this recipe, so use whatever you're craving or have handy. Three more IBS-friendly choices include quinoa, white rice, and sorghum.

You can also swap in your favorite fish, like salmon, for the tilapia. Depending on its thickness note that you might have to cook it for a few minutes longer.

The dried basil and oregano works well in this recipe, but if you have fresh basil and oregano on hand you can finely chop them and swap them in.

Cooking Tips and Tricks

Make sure not to skip out on letting the rice sit after it has been cooked. This allows it to absorb any remaining liquid and results in a fluffy product, rather than a mushy one. After the ten minutes, grab a fork and gently stir in any of the herbs that piled up on top, to distribute the flavor. You could also mix the fruit into your rice for a more "jeweled rice" kind of presentation.

Serve this dish on its own or with a side salad.

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