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Published on March 22, 2019

Recipe: Grapefruit BBQ Baked Tilapia with Wild Rice and Stuffed Tomato

Grapefruit BBQ Tilapia

 Nutrition Facts

 Calories 380
 Carbs 56g
 Protein 29g
 Fat 5g
 Sat. fat 1g
 Sodium 400mg
 Fiber 5g

A flavorful healthy dish packed with protein, vitamins and minerals that will benefit your heart and colon health!


  • 1 tablespoon Grapefruit BBQ Sauce (recipe below)
  • 1 tablespoon + 1½ teaspoon garlic, fresh
  • ¾ teaspoon kosher salt
  • ¾ teaspoon ground black pepper
  • ½ tablespoon rosemary, fresh, chopped
  • ½ tablespoon thyme leaves, fresh, chopped
  • ¾ tablespoon olive oil
  • 6 tilapia fillets (3-5 ounces each), raw


  • Prepare Grapefruit BBQ Sauce according to recipe.
  • Combine garlic, kosher salt, black pepper, rosemary and thyme. Mix well.
  • Combine BBQ Sauce, olive oil and garlic mixture to create marinade. Rub mixture onto fillets. Hold refrigerated for 1 hour to marinate.
  • Arrange marinated fillets on parchment lined oven-safe pan.
  • Bake in a 400 degree F standard oven for 8 to 10 minutes or until fish flakes easily and minimum internal temperature is 145 degrees F (for 15 seconds).

Plain Wild Rice


  • 2¼ cups water
  • 1½ cups wild rice, raw


  • Rinse rice under cold running water (not listed).
  • In a pot, add water and rice. Bring to a boil. Reduce heat, cover and simmer for 25 to 30 minutes or until rice is just tender.
  • Remove from heat. Let stand, covered for 10 minutes. Drain and discard extra water. Fluff with a fork. Hold hot (140 degrees F or above) for use.

Grapefruit BBQ Sauce


  • 2¾ teaspoons ketchup
  • 1⅛ teaspoon pink grapefruit juice, fresh
  • 2-5/8 teaspoons tomato puree, canned
  • ¼ teaspoon Dijon mustard
  • ⅛ teaspoon chili powder
  • ⅛ teaspoon ground cumin
  • ¼ teaspoon chipotle peppers with adobo, canned


  • Combine all ingredients. Mix until well-blended. Hold refrigerated until ready to use.

Tomato Half Baked with Tarragon, Basil, Parmesan and Italian Parsley


  • 3 tomatoes, fresh, cored, halved crosswise
  • ¼ teaspoon salt
  • ⅛ teaspoon ground black pepper
  • ½ tablespoon olive oil
  • ¾ tablespoon garlic, fresh, minced
  • 3 tablespoons plain bread crumbs, dry
  • ¾ tablespoon grated parmesan cheese
  • ½ teaspoon tarragon leaves, fresh, minced
  • ¼ teaspoon basil leaves, fresh, minced
  • 1 teaspoon Italian parsley leaves, fresh, minced


  • Arrange tomato halves, cut side up, in a 2-inch oven-safe pan.
  • Sprinkle with salt and pepper.
  • In a skillet, heat oil.
  • Add garlic. Sauté just until fragrant. Remove from heat.
  • Stir in bread crumbs, cheese, tarragon, basil and parsley. Sprinkle about 1 ounce over each tomato half, mounding with the rounded part of a spoon. Gently press into tomato.
  • Add enough water (not listed) to cover the bottom of the pan, barely coming a scant ½ʺ up the sides of the tomatoes. Bake in a 350 degree F standard oven for 10 to 15 minutes or until minimum internal temperature is 140 degrees F or above. Do not overcook.

Thanks to our partners at Sodexo for making mindful eating so delicious!