Baked Tilapia
Ingredients
- Butter cooking spray
- 4 (6 to 8-ounce) tilapia fillets
- Salt and freshly cracked black pepper
- 1 lime, finely grated zest and juice
- 2 tablespoons butter
Directions
- Preheat oven to 375 degrees F. Coat a large cast iron pan with a nonstick butter spray.
- Rinse fish and pat dry; place on the cast iron pan. Season each fillet with salt, cracked pepper, lime zest and lime juice. Add fish to the pan. Place a pat of butter on each fillet and cook in the oven for 8 to 12 minutes.
Shrimp and Snow Pea Salad
Ingredients
- 12 ounces snow peas
- 1 1/4 pounds medium shrimp, peeled and deveined
- 6 radishes, thinly sliced into half-moons
- 4 scallions, thinly sliced
- 1/3 cup rice vinegar
- 1 tablespoon canola oil
- 1 tablespoon toasted sesame oil
- 1 tablespoon grated fresh ginger
- Salt
- 2 tablespoons toasted sesame seeds
Directions
- Bring a large saucepan of water with a steamer basket to a boil. Put the snow peas in the basket, cover and cook for 2 minutes. Remove the basket and transfer the snow peas to a bowl of ice water to cool. Drain and pat dry.
- Add the shrimp directly to the saucepan of water and return to a boil; cook for 2 minutes. Drain, then plunge the shrimp into a bowl of ice water to cool. Drain and pat dry.
- Slice each shrimp in half lengthwise. Cut the snow peas diagonally into 1/2-inch pieces, discarding the ends. In a large bowl, toss the shrimp, snow peas, radishes and scallions.
- In a small bowl, whisk the vinegar, both oils, the ginger and 1/2 teaspoon salt. Toss with the salad right before serving; top with sesame seeds.
Per serving: Calories 280; Fat 13 g (Sat. 1 g; Mono. 4 g; Poly. 3.5 g); Cholesterol 215 mg; Sodium 510 mg; Carbohydrate 7 g; Fiber 3 g; Protein 32 g
Spicy Pasta with Tilapia
Ingredients
- 1/2 pound tilapia fillets, cut into small chunks
- 2 tablespoons extra-virgin olive oil
- 3 cloves garlic, chopped
- 1/2 to 3/4 teaspoon red pepper flakes
- 1/2 cup dry white wine
- 1 28 -ounce can San Marzano tomatoes, crushed by hand
- 1/2 cup chopped fresh basil, plus more for topping
- Kosher salt
- 10 ounces multigrain spaghetti
- 2 tablespoons chopped fresh parsley
Directions
- Toss the tilapia, 1 tablespoon olive oil, 1 teaspoon of the garlic and 1/4 teaspoon red pepper flakes in a medium bowl. Cover and refrigerate.
- Heat the remaining 1 tablespoon olive oil in a large skillet over medium heat. Add the remaining garlic and 1/4 to 1/2 teaspoon red pepper flakes and cook, stirring, until the garlic starts to soften, about 30 seconds. Add the wine and simmer until reduced by half, about 3 minutes. Add the tomatoes, 1/4 cup basil and 1/2 cup water. Bring to a boil and cook, stirring occasionally, until the sauce is slightly thickened, about 12 minutes.
- Meanwhile, bring a large pot of salted water to a boil. Add the pasta and cook as the label directs.
- When the pasta is almost done, add the tilapia to the skillet with the tomato sauce and simmer, stirring gently, until just cooked through, about 3 minutes. Stir in the parsley and the remaining 1/4 cup basil; season with salt. Drain the pasta and add it to the sauce. Divide among bowls and top with more basil.
Vegetable Gumbo
Ingredients
- 3 tablespoons vegetable oil
- 3 tablespoons all-purpose flour
- 1 small onion, chopped
- 1 green bell pepper, chopped
- 2 stalks celery, chopped
- 3 cloves garlic, chopped
- Kosher salt and freshly ground pepper
- 1 tablespoon soy sauce or Worcestershire sauce
- 1 teaspoon smoked paprika (preferably hot)
- 2 cups low-sodium vegetable broth
- 1 pound kale or Swiss chard, stemmed and chopped
- 1 10 -ounce package frozen black-eyed peas
- Brown rice, for serving (optional)
Directions
- Heat the vegetable oil in a large pot over medium-high heat. Add the flour and cook, stirring, until golden, about 3 minutes. Add the onion, bell pepper, celery, garlic, 3 tablespoons water and 1/4 teaspoon each salt and pepper. Reduce the heat to medium, cover and cook, stirring occasionally, until the vegetables soften, about 8 minutes.
- Add the soy sauce and paprika and cook, stirring, 30 seconds. Stir in the vegetable broth, scraping up any browned bits from the bottom of the pot, then cover and bring to a boil.
- Add the greens and black-eyed peas to the pot. Reduce the heat, cover and simmer, stirring occasionally, until tender, about 15 minutes. Season with salt and pepper. Serve with the rice, if desired.
Per serving: Calories 249; Fat 12 g (Saturated 1 g); Cholesterol 0 mg; Sodium 530 mg; Carbohydrate 32 g; Fiber 6 g; Protein 9 g.
Please read my previous post Health Tips for Today - Health Food Trends and Restaurants
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