SUPPER SUNDAY 1/16/11

Tilapia with Wild Rice and Broccolini

I bought 3 fillets of Tilapia at Trader Joe's, along with some rice pilaf, and broccolini. I already had some organic, cold pressed, extra virgin olive oil, really high quality balsamic vinegar, onions, garlic, and chicken stock. Those are the only ingredients I used.

Step 1: Get rice going.

Saute some onions and garlic in a deep pan over medium/high heat with a couple tbsps of olive oil. Once the onions start to caramelize, de-glaze the pan with a little balsamic vinegar, and pour two and a half cups of chicken stock in the pan. Bring the stock to a boil, and add 1 cup of the rice pilaf. (Mine had brown rice and barley). Once the stock is boiling again, reduce the heat to low, and simmer, covered,  for 35 minutes. 

Step 2: Prepare broccolini and fillets, and read.

Put the broccolini in a steamer with salted water. Cover it with a lid. Drizzle the tilapia fillets with olive oil, and salt and pepper. Cover a pan with foil, and place the seasoned fillets on the pan. Preheat the oven to 425 degrees. Now that you are prepared to start the steaming and baking as soon as you're ready, read something while you stir the rice occasionally.

Step 3: Finish up.

As soon as the rice is done simmering, stir in some ground flax seed, remove from heat and let it sit for a 10 minutes, covered. Turn the heat on high for the broccolini. Stick the fillets in the oven for 6 minutes on one side, then flip and cook for another 3-5 minutes. The fish should be opaque, but not brown. The biggest mistake people make when preparing fish is overcooking it. Once the fish is done, the rice and broccolini should be ready, too. 

Step 4: Serve.

I like to assemble the plates, rather than crowding the table with "family style"  bowls and plates. For drinks, I served iced tea. If you like wine, I recommend a nice dry Sauvignon Blanc. This meal is meant to be balanced and healthy, so skip the bread rolls. The rice is plenty for carbs.

The nutrition:

A four ounce fillet of tilapia is about 120 calories, and 22g of protein.

Broccolini is like broccoli. It's chock full of nutrients, and is best when slightly cooked.

The rice pilaf is a great alternative to bread or plain white rice. We all know brown rice is better than white, but did you know how awesome barley was? It helps lower cholesterol, and regulate blood sugar. Ground flax seeds provide the omega-3's that help reduce signs of aging, both inside and out. Omega-3's are also good for the brain.

I should have taken the time to get a better picture of the finished product. It was truly delicious and satisfying.