Evening Edge
What’s For Dinner?
DEL.ICIO.US
Mediterranean-Style Tilapia
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Cristine Pastrana of Gainesville writes: "We are trying to eat more healthfully and cut back on red meats. My husband loves artichokes, and I love sweet red peppers, so it just worked."
I agree; the artichoke hearts and roasted peppers add lots of flavor to the very adaptable tilapia fillets and give this dish a distinctive Mediterranean appeal. No additional oil is needed; just use a tablespoon or so from the jarred artichokes.
To make the meal: Herb couscous with chopped olives, green beans
Hands on time: Total time: 30 minutes Serves: 4
Ingredients:
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4 tilapia fillets
2 garlic cloves, minced
1 (7 1/2-ounce) jar of quartered marinated artichoke hearts, drained and oil reserved
1 medium onion, quartered and thinly sliced
1 (12-ounce) jar of roasted red peppers, julienned
Instructions:
Season fish with salt, pepper and 1 garlic clove and set aside.
In a skillet over medium-high heat, add 1 to 2 tablespoons oil from the artichoke hearts. Saute onion until softened. Add red peppers, drained artichoke hearts and remaining garlic clove and season with salt and pepper. Saute until everything is lightly browned. Remove topping from pan and set aside. Add fish to pan and cook for 5 minutes on one side. Turn fish and top with vegetable mixture. Turn off burner and cover for 2 to 3 minutes.
In a skillet over medium-high heat, add 1 to 2 tablespoons oil from the artichoke hearts. Saute onion until softened. Add red peppers, drained artichoke hearts and remaining garlic clove and season with salt and pepper. Saute until everything is lightly browned. Remove topping from pan and set aside. Add fish to pan and cook for 5 minutes on one side. Turn fish and top with vegetable mixture. Turn off burner and cover for 2 to 3 minutes.
Notes:
Pastrana adds a suggestion: "I know it's an extra ingredient, but sometimes after sauteing the veggies, I sprinkle rice wine vinegar on them for added zip."
She also likes to cook the second side with the burner turned off: "The residual heat from the pan will continue to cook the fish without overcooking it or drying it out."
She also likes to cook the second side with the burner turned off: "The residual heat from the pan will continue to cook the fish without overcooking it or drying it out."
Nutrition:
Per serving: 196 calories (percent of calories from fat, 21), 26 grams protein, 12 grams carbohydrates, 4 grams fiber, 5 grams fat (trace saturated fat), 42 milligrams cholesterol, 246 milligrams sodium.
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