Preheat oven to 450 F. Prepare rice (boil two cups of water, add rice, simmer until water is absorbed. Fluff.)
Place defrosted tilapia fillets in a baking dish coated with olive oil. In a small bowl combine soy sauce with three tablespoons pineapple juice, pour over tilapia. Season with pepper, to taste. Bake 15-20 minutes, until cooked through.
Coat a skillet with olive oil and heat on medium low. Reserve two tablespoons green scallions for garnish. Add rest of the scallions to skillet and cook for two minutes. Add pineapple chunks and cook for 45 seconds. Fold scallion-pineapple mixture into steamed rice, and season with salt and pepper to taste.
Mound one cup rice onto each of four plates. Place a tilapia fillet off center over each mound of rice. Drizzle pan juices over fillets, garnish with reserved scallions and serve.
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|Serving Size: 1 Serving (86g)|
|Recipe Makes: 4 Servings|
|Calories from Fat: 14 (7%)|
|Amt Per Serving||% DV|
|Total Fat 1.6g||2 %|
|Saturated Fat 0.3g||2 %|
|Monounsaturated Fat 0.6g|
|Polyunsanturated Fat 0.6g|
|Cholesterol 0mg||0 %|
|Sodium 397mg||14 %|
|Potassium 229.4mg||6 %|
|Total Carbohydrate 44.8g||13 %|
|Dietary Fiber 2.6g||10 %|
|Sugars, other 42.2g|
|Protein 5.4g||8 %|
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Calories per serving: 215
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