Active: 15
min
Total: 20
min
Serves: 4
·
1 cup long-grain white rice
·
2 Tbsp fresh lime juice
·
1 Tbsp grated fresh ginger
·
2 tsp honey
·
2 Tbsp plus
·
1 tsp olive oil Kosher salt and pepper
·
2 scallions, thinly sliced
·
1 jalapeño (seeded for less heat, if desired),
finely chopped
·
½ small pineapple (about 1 lb), peeled, cored
and cut into small pieces
·
1 small English cucumber, cut into small pieces
·
4 6-oz tilapia fillets
Seared
tilapia with pineapple and cucumber relish
1. Cook the rice according to package directions.
2. Meanwhile, in a large bowl, whisk together the lime juice, ginger,
honey, 2 Tbsp oil and ¼ tsp each salt and pepper. Toss with the scallions,
jalapeño, pineapple and cucumber.
3. Heat the remaining tsp oil in a large nonstick skillet over medium
heat. Season the tilapia with ¼ tsp each salt and pepper and cook until golden
brown and opaque throughout, 1 to 3 minutes per side. Serve the fish with the
rice and relish.
Per serving:
382 Cal, 9 g Fat (1 g Sat Fat), 77 mg Chol, 207 mg Sod, 40 g Pro, 51 g Car, 1 g
Fiber
Halibut with spinach, oranges and olives
Active: 20
min
Total: 20
min
Serves: 4
·
2 Tbsp olive oil
·
4 6-oz pieces skinless halibut or cod fillet
Kosher salt and pepper
·
1 Tbsp white wine vinegar
·
2 tsp honey
·
1 navel orange
·
¼ sweet onion, thinly sliced
·
¼ cup pitted green olives, sliced
·
1 bunch spinach, thick stems removed (about 4
cups)
Halibut
with spinach, oranges and olives
1. Heat 1 Tbsp oil in a large skillet over medium-high heat. Season the
halibut with ½ tsp salt and ¼ tsp pepper and cook until golden brown and opaque
throughout, 3 to 5 minutes per side.
2. In a large bowl, whisk together the vinegar, honey, remaining Tbsp
oil, and ¼ tsp each salt and pepper.
3. Cut away the peel and white pith of the orange and slice into
rounds. Add them to the bowl along with the onion, olives and spinach, and
gently toss to combine. Serve with the halibut.
Per serving:
224 Cal, 8 g Fat (1 g sat fat), 70 mg Chol, 600 mg Sod, 28 g Pro, 10 g Car, 2 g
Fiber
Tilapia with oranges, tomatoes and toasted garlic
Active: 15
min
Total: 15
min
Serves: 4
·
½ cup whole-wheat couscous
·
1 large orange
·
3 tsp olive oil
·
4 small tilapia fillets (about 1½ lb) Kosher
salt and pepper
·
2 cloves garlic, thinly sliced 1 ½-in. piece
fresh ginger, very thinly sliced
·
1 pint cherry tomatoes, halved
·
2 scallions, thinly sliced
Tilapia
with oranges, tomatoes and toasted garlic
1. Cook the couscous according to package directions. Cut away the peel
and white pith of the orange. Working over a bowl, cut the orange into
segments, adding them to the bowl along with any juices.
2. Meanwhile, heat 1 tsp oil in a nonstick skillet over medium heat.
Season the tilapia with ½ tsp salt and ¼ tsp pepper and cook until opaque
throughout, 1 to 2 minutes per side. Transfer to a plate and cover with foil to
keep warm.
3. Wipe out the skillet and heat the remaining 2 tsp oil over medium
heat. Add the garlic and ginger and cook, stirring occasionally, until golden
brown, about 1 minute. Add the tomatoes and cook, tossing occasionally, until
beginning to break down, about 3 minutes. Add the oranges and any juices and
gently toss to heat through. Serve with the tilapia and couscous and sprinkle
with the scallions.
Per serving:
323 Cal, 7 g fat (2 g sat fat), 77 mg Chol, 322 mg Sod, 40 g Pro, 28 g Car, 5 g
Fiber
Switch it up
Try the orange and tomato mixture with
sautéed shrimp, seared chicken or broiled steak.
