Curried Tilapia Brown Rice Bowl

Spice up your rice bowl with Indian curry, mint and fresh radishes. Easy 4-step recipe takes less than 10 minutes.

Curry Rice Bowl Tilapia | @tspcurry

{Disclosure: I was compensated write this post for Chicken of the Sea, but I grew up on Chicken of the Sea tuna sandwiches and am excited about the new flavors of Tilapia Select Fillets. Thoughts and opinions are my own.}

My kids do not have a Christmas Count-Down going this year. Instead, they’re counting down the days till the new Star Wars movie comes out. They have little star stickers pasted on a drawing of Padme and Princess Leia.

However, I get a bit nervous about count-downs: I see the days to do prep dwindling – and it gives my tummy butterflies. Except in the case of dinner.

I’m very happy to count down how quickly I can get dinner on the table – and with this dish, you’ll be able to give yourself one of those little star-stickers. It’s like 10-minutes-quick.

It starts with leftover cooked brown rice. I didn’t even take the time to chop and saute an onion. Instead, I just chopped a carrot and garlic clove, grabbed some frozen peas and threw in this new Chicken of the Sea Yellow Curry Sauce Tilapia Select Fillets. And the Fillets are already seasoned with curry, dinner was done.

Curry Brown Rice Bowl | @tspcurry

I first discovered Chicken of the Sea’s Lemon Pepper Pink Salmon when I was looking for something my 10-year-old would eat in her lunch (she doesn’t do nut-butter or cheese sandwiches and gets bored with meat.) But she will eat Lemon Pepper Salmon every day. So when Chicken of the Sea asked me to create a recipe with the brand new Tilapia, I was excited to try it out.

Here’s what I love about the new Tilapia Fillets:

  • Great texture: Much softer, less ‘chewy’ texture than regular canned tuna. But not mushy. My 3-year-old prefers over tuna.
  • Real veggies & spices: Antioxidant-rich curry powder and real carrots are all cooked together with the tilapia. There’s not a full serving of carrots – but reading the Ingredients clued me into how I should beef up my rice bowl.
    • The sodium may seem a bit high (620 mg/pouch) – but it’s not bad when you consider it’s the salt that seasons my entire meal which includes whole grain rice and lots of veggies.  By comparison, the American Heart Association heart symbol appears on “main dish” foods with less than 600 mg/serving.
    • For a lower sodium Fillet, pick up the Sante Fe Sauce Fillet which has 310 mg sodium.
  • Nutrition! I’ve been learning a lot more about the benefits of seafood lately – and they are – well, HUGE:
    • According to the 2015 Dietary Guidelines Committee Report, seafood is the only ‘protein with benefits because it is the only animal protein featured in the chart of dietary patterns associated with health benefits (decreased risk of heart disease, obesity, neurological illness, and cancer are linked to regular seafood consumption.) It also contains Vitamin D and omega-3 fatty acids.
    • Eating seafood two to three times per week reduces the risk of death from any health-related cause by 17%. (Now read that statement again! It’s pretty amazing.)
    • Eat more fish. Period. Tilapia and other seafood are excellent sources of selenium, a mineral that has powerful antioxidant properties.  A serving of tilapia provides 95% of the recommended daily allowance. And that’s important because, while tilapia is not a seafood high in mercury, getting enough selenium can help counter the effects of mercury found anywhere in the food supply.  According to researchers, the selenium in seafood offsets any concerns about mercury content.

Spice up your rice bowl with Indian curry, mint and fresh veggies #AD| @TspCurry

So in case you’re curious, there are 32 days until The Force Awakens comes out. But this dish takes way less than 32 minutes to prep. Enjoy. And make a triple batch – which was enough for me and the kids.Spice up your brown rice bowl with Indian spices: Curried Tilapia Brown Rice Bowl via @TspCurry #AD Click To Tweet


Curried Tilapia Brown Rice Bowl

Easy rice bowl using healthy Tilapia Select Fillet in a pouch in less than 10 minutes.

  • Author: by Serena Ball, RD
  • Total Time: 10 minutes
  • Yield: 1 serving 1x


  • 1 teaspoon canola oil
  • 1 carrot, diced
  • 1 clove garlic, chopped
  • 1/4 cup frozen peas
  • 1 pouch of Chicken of the Sea Tilapia Select Fillet in Yellow Curry Sauce.
  • 1/8 teaspoon curry powder (optional)
  • 1 cup cooked hot brown rice
  • Fresh mint (optional)
  • 2 radishes, sliced (optional)


  1. Heat oil over medium-high heat in a 10-inch non-stick skillet. Add carrot and cook, stirring, 3 minutes.
  2. Add garlic and cook, stirring, for 1 minute.
  3. Add peas and Tilapia. Add 1/4 cup warm water to Tilapia pouch and swish around to get all the yummy sauce and pour into pan. Add curry powder if desired. Cook until heated through and peas are thawed, about 3 minutes.
  4. Pour onto rice and if desired, top with mint and radishes.

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For more canned tuna recipes check out:

Brown Rice Tilapia

Marinara Tilapia with Mushrooms over Pasta

Brown rice bowl tilapia

Santa Fe Tilapia Bowl with Corn, Black Beans and Pico de Gallo


We’re Serena & Deanna, two dietitians who love food as much as you do!  

We're also moms and business owners who share our family recipes, healthy kitchen hacks and nutrition adventures while keeping it real in the kitchen with you.

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