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Almond Tilapia and Herb Rice with Peas and Carrots

Serves 4

This menu is based on the back-in-the-day idea of a good, square meal: meat, vegetable and starch. The flavors have all gotten an update, though!


  • 1 3/4 cups chicken broth or chicken stock
  • 2 tablespoons butter, divided
  • 1 cup long grain rice
  • 2 carrots, peeled and chopped or shredded
  • 1 cup frozen peas
  • 3 scallions, finely chopped
  • 3 tablespoons fresh dill, chopped
  • A handful of flat leaf parsley, finely chopped
  • 1/4 cup slivered or sliced almonds
  • 1 tablespoon extra virgin olive oil (EVOO)
  • 4 tilapia fillets (5-6 ounces each)
  • Salt and pepper
  • Flour, for dredging
  • 1/2 lemon


  1. Heat the stock and 1 tablespoon butter in a pot until boiling. Stir in the rice and carrots and cover the pot. Simmer the rice for 12-13 minutes, then stir in the peas and scallions and cook for 3-4 minutes more. Turn off the rice and fluff with a fork. Stir in the dill and parsley.
  2. While the rice cooks, toast the nuts in a skillet until golden, 5-6 minutes over medium heat. Remove the nuts and reserve.
  3. Add 1 tablespoon EVOO and 1 tablespoon butter to a skillet. Season the fish with salt and pepper and dust the fish lightly in flour. Cook the fish fillets for 3-4 minutes on each side until golden and firm. Squeeze the juice of 1/2 lemon over the pan.
  4. Serve the fish with lots of nuts on top and alongside the veggie-herb rice.