Nutrition balance score
Good
Glycemic Index
42
Low
Glycemic Load
3
Low
Nutrition per serving
Calories403.9 kcal (20%)
Total Fat32.1 g (46%)
Carbs6.9 g (3%)
Sugars1.9 g (2%)
Protein22.7 g (45%)
Sodium889 mg (44%)
Fiber1.3 g (5%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings
Instructions
Prep ingredients
Step 1
Trim ends from scallions and thinly slice, keeping dark greens separate. Finely chop 2 teaspoons garlic. Cut tomato into ½-inch pieces. In a small bowl, whisk to combine all of the mayo and chopped garlic. Season to taste with salt and pepper; set aside until ready to serve
Cook rice
Step 2
Heat 1 tablespoon oil in a large saucepan over medium-high. Add sliced scallion whites and light greens; cook until fragrant, about 1 minute. Add rice and cook, stirring, until toasted, 2–3 minutes. Stir in 2 cups water and 1 teaspoon salt; bring to a boil. Cover, reduce heat to low, and simmer until water is absorbed and rice is tender, about 17 minutes
Season fish
Step 3
Drain fish, then pat very dry. Season all over with all of the cajun seasoning (or less depending on heat preference) and salt.
Cook fish
Step 4
Heat 2 tablespoons oil in a large nonstick skillet over medium-high. Working in batches if necessary, add fish and cook, until well browned and easily flakes, 2–3 minutes per side. Transfer to a plate
Finish and serve
Step 5
Fluff rice with a fork and stir in tomatoes. Season to taste with salt and pepper. Plate blackened tilapia with tomato rice alongside and garlic mayo dolloped over top. Garnish with sliced scallion dark greens. Enjoy
Notes
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