Tilapia with Tomato-Olive Sauce

Ingredients

• 1 1/4 pounds tilapia
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 2 tablespoons extra-virgin olive oil, divided
• 1 pint grape or cherry tomatoes, halved if large
• 1/4 cup apple vinegar
• 3 cloves garlic, finely chopped
• 1/4 cup of scallion

Preparation

1. Sprinkle tilapia with salt and pepper. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the fish and cook (in two batches if necessary), turning once halfway through, until golden brown and just opaque in the center, 4 to 6 minutes total. Transfer the fish to a serving platter; tent with foil to keep warm.
2. Off the heat, add the remaining 1 tablespoon oil, tomatoes, wine and garlic to the pan. Return to medium heat, cover and cook, stirring occasionally, until most of the tomatoes are broken down, 4 to 5 minutes. Stir in scallion and cook for 2 more minutes. Serve the fish with the sauce.

I usually don’t add the nutritional facts but I will try to include them when they are available. FYI, this is not a recipe I created, I made some changes to it because the original called for olives and I don’t like olives. You can find the original at http://www.eatingwell.com if you are interested. Thank you for stopping by and for reading, I hope that you find something meaningful and helpful during this visit 🙂

Nutrition

Per serving: 247 calories; 11 g fat ( 2 g sat , 6 g mono ); 71 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 29 g protein; 1 g fiber; 381 mg sodium; 626 mg potassium.

 

Grilled Salmon with Tomatoes & Basil

Ingredients                                                 

• 2 cloves garlic, minced
• 1 teaspoon kosher salt, divided
• 1 tablespoon extra-virgin olive oil
• 1 whole wild salmon fillet (also called a “side of salmon,” about 1 1/2 pounds
• 1/3 cup plus 1/4 cup thinly sliced fresh basil, divided
• 2 medium tomatoes, thinly sliced
• 1/4 teaspoon freshly ground pepper

Preparation

1. Preheat grill to medium.
2. Mash minced garlic and 3/4 teaspoon salt on a cutting board with the side of a chef’s knife or a spoon until a paste forms. Transfer to a small bowl and stir in oil.
3. Check the salmon for pin bones and remove if necessary (see Tips). Measure out a piece of heavy-duty foil (or use a double layer of regular foil) large enough for the salmon fillet. Coat the foil with cooking spray. Place the salmon skin-side down on the foil and spread the garlic mixture all over it. Sprinkle with 1/3 cup basil. Overlap tomato slices on top and sprinkle with the remaining 1/4 teaspoon salt and pepper.
4. Transfer the salmon on the foil to the grill. Grill until the fish flakes easily, 10 to 12 minutes. Use two large spatulas to slide the salmon from the foil to a serving platter. Serve the salmon sprinkled with the remaining 1/4 cup basil.

Date Night Dinner: Seared Salmon with Braised Broccoli

Ingredients

• 1 1/4 pounds wild Alaskan salmon fillet, skinned (see Tip) and cut into 4 portions
• 1 tablespoon chopped fresh rosemary or 1 teaspoon dried, divided
• 1 teaspoon salt, divided
• 2 heads broccoli (1-1 1/2 pounds), trimmed
• 1 1/2 tablespoons extra-virgin olive oil, divided
• 1 small onion, diced
• 3 tablespoons raisins
• 2 tablespoons pine nuts
• 1/2 cup water

Preparation

1. Season salmon with half the rosemary and 1/2 teaspoon salt at least 20 minutes and up to 1 hour before cooking. Cut the broccoli into florets with 2-inch-long stalks. Remove the tough outer layer of the stalk with a vegetable peeler. Cut the florets in half lengthwise.
2. Heat 1 tablespoon oil in a large wide saucepan over medium heat. Add onion and cook, stirring occasionally, until translucent, 3 to 4 minutes. Add raisins, pine nuts and the remaining rosemary; toss to coat with oil. Cook, stirring, until the pine nuts are fragrant and beginning to brown, 3 to 5 minutes. Add the broccoli, season with the remaining 1/2 teaspoon salt and toss to combine. Add water and bring to a boil. Reduce heat to maintain a gentle simmer and cook, stirring occasionally, until the water has almost evaporated, 8 to 10 minutes.
3. Meanwhile, heat the remaining 1/2 tablespoon oil in a large nonstick skillet over medium-high heat. Add salmon, skinned-side up, and cook until golden brown, 3 to 5 minutes. Turn the salmon over, remove the pan from the heat and let stand until just cooked through, 3 to 5 minutes more.
4. To serve, divide the broccoli among 4 plates. Top with salmon and spoon raisins, pine nuts and any liquid remaining in the pan over the salmon.

I plan on cooking two meals for dinner tomorrow night. My son’s birthday is this week and we have a birthday tradition that involves each person selecting their menus for that week. My wonderful picked all not so healthy meals so him and his sisters will get to eat everything he selected while the hubby and I have a special salmon dinner.  This meal should take about 40 minutes to prepare, I hope you enjoy it.

I thank you for stopping by and I hope that you do find something meaningful and helpful during this visit. I have not been as active here these past few weeks because of school work. I am still trying to find a balance between trying to run a small business from home, school, children, husband and me time. I would like to know how some women do it so effortlessly because I do lose my cool once in a while. Anywho, I better get back to my little diva who has decided to stay up all night.

Date Night Menu: Zucchini and Spinach Quiche

 Ingredients:

1 medium zucchini, diced

1 small onion, diced

2 cups fresh or frozen spinach (thawed)

1/2 cup milk

1/3 cup shredded mozzarella cheese

1/4 cup Parmesan cheese

2 large eggs

1 tablespoon Olive oil

1/2 teaspoon of salt

1/4 grounded black pepper

1 simple pie crust, baked and cooled

Recipe Directions for Zucchini-Spinach-Cheese Quiche

1. Saute zucchini and onion in 1 tbs olive oil for 5 min or so until soft; drain well and chop. Boil spinach in pot with 1/2 cup water for 2 min or until spinach Wilts; drain well and finely chop. Mix zucchini and spinach together.
2. In medium bowl, whisk milk, mozzarella cheese, Parmesan, eggs, salt and pepper. Spread zucchini and spinach together into pie crust. Pour filling over the vegetables. Bake 15 min at 425 F, then reduce to 350 F and bake until filling is set, 20 min or longer. Let cool 10 minutes before serving.

** I am making this for date night, since our munchkins aren’t fans of Quiche. I am not exactly sure what else I should make to go with this Quiche but I am excited that we actually get to have a meal just by ourselves. I will try to share pictures of the Quiche later on this week.

Asparagus Saute

Asparagus Saute              

Ingredients:

12 oz Asparagus

1/4 cup sliced mushrooms

1/4 cup chopped red onions

 

Directions:

Heat 1 tablespoon olive oil and 1 tablespoon unsalted butter in a 12-inch skillet over medium-high heat. Once butter has melted, add in vegetables. Use tongs to distribute in an even layer. Cover and cook until asparagus is bright green and still crisp (3-5 min). Uncover and increase heat; season with salt and pepper. Cook until spears are tender and slightly browned (5-7 min); using tongs to move spears until all are browned. Serve immediately.

Monday: Roasted Chicken and Sweet Potatoes

        I made mine without the onions and with brussel sprouts

Ingredients

• 2 tablespoons whole-grain or Dijon mustard
• 2 tablespoons chopped fresh thyme or 2 teaspoons dried
• 2 tablespoons extra-virgin olive oil, divided
• 1/2 teaspoon salt, divided
• 1/2 teaspoon freshly ground pepper, divided
• 1 1/2-2 pounds bone-in chicken thighs, skin removed
• 2 medium sweet potatoes, peeled and cut into 1-inch pieces
• 1 large red onion, cut into 1-inch wedges

Preparation

1. Position rack in lower third of oven; preheat to 450°F. Place a large rimmed baking sheet in the oven to preheat.
2. Combine mustard, thyme, 1 tablespoon oil and 1/4 teaspoon each salt and pepper in a small bowl; spread the mixture evenly on chicken.
3. Toss sweet potatoes and onion in a bowl with the remaining 1 tablespoon oil and 1/4 teaspoon each salt and pepper. Carefully remove the baking sheet from the oven and spread the vegetables on it. Place the chicken on top of the vegetables.
4. Return the pan to the oven and roast, stirring the vegetables once halfway through, until the vegetables are tender and beginning to brown and an instant-read thermometer inserted into a chicken thigh registers 165°F, 30 to 35 minutes.

Nutrition

Per serving: 408 calories; 17 g fat ( 4 g sat , 9 g mono ); 86 mg cholesterol; 34 g carbohydrates; 0 g added sugars; 27 g protein; 5 g fiber; 554 mg sodium; 636 mg potassium.

Berry, Mango and Avocado Salad

 

Ingredients

• 1 1/2 cups fresh raspberries, divided
• 1/4 cup extra-virgin olive oil
• 1/4 cup red-wine vinegar
• 1 small clove garlic, coarsely chopped
• 1/4 teaspoon kosher salt
• 1/8 teaspoon freshly ground pepper
• 8 cups mixed salad greens
• 1 ripe mango, diced (see Tip)
• 1 small ripe avocado, diced
• 1/2 cup thinly sliced red onion
• 1/4 cup toasted chopped hazelnuts, or sliced almonds

Preparation

1. Puree 1/2 cup raspberries, oil, vinegar, garlic, salt and pepper in a blender until combined.
2. Combine greens, mango, avocado and onion in a large bowl. Pour the dressing on top and gently toss to coat. Divide the salad among 5 salad plates. Top each with the remaining raspberries and sprinkle with nuts, if using.

Nutrition

Per serving: 229 calories; 16 g fat ( 2 g sat , 12 g mono ); 0 mg cholesterol; 21 g carbohydrates; 3 g protein; 8 g fiber; 82 mg sodium; 613 mg potassium.

Nutrition Bonus: Vitamin C (70% daily value), Vitamin A (60% dv), Folate (36% dv), Potassium (16% dv).

Carbohydrate Servings: 1

Exchanges: 1/2 fruit, 2 vegetable, 3 fat

** I had to give up running and basically all forms of exercises for a while. I am just going to focus on eating right while I figure out what is the source of all the pain I have been experiencing.**

I found this recipe on http://www.eatingwell.com  and I will continue to find great recipes that are both yummy and healthy.

20 Minute Meals: Tilapia, Yummy :)

Ingredients

• 2 pounds asparagus, tough ends trimmed, cut into 1-inch pieces
• 2 tablespoons chili powder
• 1/2 teaspoon garlic, powder
• 1/2 teaspoon salt, divided
• 1 pound tilapia, Pacific sole or other firm white fish fillets
• 2 tablespoons extra-virgin olive oil
• 3 tablespoons lemon juice

Preparation

1. Bring 1 inch of water to a boil in a large saucepan. Put asparagus in a steamer basket, place in the pan, cover and steam until tender-crisp, about 4 minutes. Transfer to a large plate, spreading out to cool.
2. Combine chili powder, garlic powder and 1/4 teaspoon salt on a plate. Dredge fillets in the spice mixture to coat. Heat oil in a large nonstick skillet over medium-high heat. Add the fish and cook until just opaque in the center, gently turning halfway, 5 to 7 minutes total. Divide among 4 plates. Immediately add lemon juice, the remaining 1/4 teaspoon salt and asparagus to the pan and cook, stirring constantly, until the asparagus is coated and heated through, about 2 minutes. Serve the asparagus with the fish.

I am planning on making this dish tomorrow, there is a strong probability that it won’t be served with asparagus since my whole family seems to think that it is the worst vegetable ever created. I might use broccoli or maybe snow peas.

I thank you for stopping by and for reading. I do hope that you were able to find something meaningful and helpful during this visit. I should get some rest now since tomorrow is looking like another super crazy day for my loves. Wishing you all a great day or night depending on where you are in the world 🙂

Tonight’s Dinner…Maybe

Ingredients

• Salad:
• 1 1/4 cups fat-free, less-sodium chicken broth
• 1 (5.7-ounce) box uncooked couscous
• 1 1/2 cups cubed cooked chicken (about 6 ounces)
• 1/2 cup thinly sliced green onions
• 1/2 cup diced radishes (about 3 large)
• 1/2 cup chopped seeded peeled cucumber
• 1/4 cup chopped fresh flat-leaf parsley
• 2 tablespoons pine nuts, toasted

• Dressing:
• 1/4 cup white wine vinegar
• 1 1/2 tablespoons extra virgin olive oil
• 1 teaspoon ground cumin
• 1/2 teaspoon salt
• 1/8 teaspoon freshly ground black pepper
• 1 garlic clove, minced

Preparation

1. To prepare salad, bring broth to a boil in a medium saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Spoon couscous into a large bowl; cool slightly. Add chicken, onions, radishes, cucumber, parsley, and pine nuts; toss gently to combine.
2. To prepare dressing, combine vinegar and remaining ingredients, stirring with a whisk. Drizzle dressing over salad; toss to combine.
3. Note: You can toast nuts quickly in a dry skillet over medium-high heat. Stir frequently, and as soon as they become fragrant, remove the nuts from the pan.

** So I modified this recipe a little. Instead of a salad I made into a side dish. I baked chicken quarters and served it with the couscous and steamed broccoli. **

Simple Sunday Dinner: Swai with Onions and Green Peppers

Ingredients

3 Swai fillets

2 medium Vidalia onions (thinly sliced)

1 medium Green bell pepper (thinly sliced)

2 tablespoon Apple cider vinegar

1 tablespoon vegetable oil

2 teaspoons basil

Dash of salt and pepper

 

Directions

In a small bowl, mix the pepper, salt, 1 teaspoon of basil with the apple cider vinegar. Pour apple cider mixture over swai fillets and let it marinate for several hours in the refrigerator. Get a large skillet and heat up 1 tablespoon of oil and then cook the fillet. Set the cooked fish aside in a serving dish. add the bell pepper, onions,  the remaining basil , a dash of black pepper and salt plus the remaining apple cider and cook on low to medium heat for about 10 to 15 minutes depending on how soft you want the onions and pepper to be. Top the swai with the sautéed peppers and onions and serve with any side dish you desire. I am serving this dish with some tri-color pasta and collar greens for dinner. I really hope my munchkins like this since I don’t have a back up plan for dinner like I sometimes do. Well I better get going. Wishing you a blessed Sunday and thank you for stopping by and for reading.