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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

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Curry Rice Bowl Tilapia | @tspcurry

Curried Tilapia Brown Rice Bowl

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


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


  • 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.

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

Bethany @ Athletic Avocado

Wednesday 18th of November 2015

Only 10 minutes to make this tasty dinner bowl that will fill me up? Sign me up!!

Serena Ball

Friday 20th of November 2015

Done. I find myself eating this lots for lunch too. It's just too yummy and delish. Thanks Bethany!

Elizabeth Shaw

Tuesday 17th of November 2015

How interesting! I had no idea they had this kind of variety in their packaged selections. I was JUST thinking yesterday how i am probably the worst Dietitian, I just can't get salmon and most fish down. I tend to opt for the shrimp if I am venturing out into the seafood selection. You've inspired me knowing that your little ones are all for this! Looks like Fiji will be a time for culinary explorations for me!

Serena Ball

Friday 20th of November 2015

Elizabeth! Your 'worst-dietitian' secret is safe with long as you keep mine: I must be the worst dietitian because I have never been able to get any of my 4 kids to eat salad.

Tara | Treble in the Kitchen

Tuesday 17th of November 2015

I LOVE seafood and curry. What a winning combo! I just did a research project on coronary heart disease and seafood was definitely one of the foods associated with a decreased disease risk! I can hop on board with that :)

Serena Ball

Friday 20th of November 2015

Thanks Tara. Somehow I wasn't paying attention - or skipped class the day we talked seafood nutrition in nutrition. Or maybe the research as progressed THAT much in the last several year. The scientific research showing how beneficial seafood is - is truly astounding. And I haven't known that! The 2015 DG does a good job of clarifying by the table show foods with benefits for disease risk decreases.

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