Spice Rub Baked Tilapia with Asparagus and Quinoa

Tonight's meal was another variation of the baked fish dish we've done several times in the past when we want a quick, easy and satisfying meal. The frozen fish from Trader Joes has always treated us well and is good whether or not we add any significant marinade or other seasoning to it.

For tonight's meal I decided to create a spice rub out of salt, pepper, smoked paprika, dried oregano, cumin, and minced garlic. I lightly spread some olive oil on the tilapia fillets first and then rubbed the spice mix all over the fish. The tilapia was baked at 450 F for about 12-13 minutes and I tested them by inserting a knife into the fattest part of the fish and feeling no resistance.

The quinoa was seasoned with the same spice mix, minus the garlic, and the asparagus was steamed and then dressed with balsamic vinegar, salt and pepper.

The spice mix was a winner and I will definitely use it again!

Baked Tilapia with Tomatoes & Basil

Over the past week, and for the upcoming week, we have made (or planned to make) dishes that are mostly repeats of previously attempted recipes. I admit that I made the request that we revisit recipes so we can work on our technique, or embellish them or even just make something over again that we really really enjoyed.  

Tonight, it was the Baked Tilapia with Tomatoes & Basil. This time, we baked a whole quart of Roma tomatoes and a couple lemons instead of just 2 tablespoons' worth. 

We served this dish with herbed brown rice and steamed fresh green beans from the farmer's market. I love Saturdays!

FISH TACOS! Plus fixins

Mike and I tried out several taco recipes this past summer (see here, here and here), and fish tacos were by far our favorites. We slowly determined what other elements were the best (in our humble opinions) from each rendition, and tonight we brought those elements together in holy taco perfection.

Fish Tacos with Avocado & Pico de Gallo

1 package corn tortillas
1 package frozen cod (from TJ's -3 to 4 filets), thawed

1 1/2 cups jasmine rice
1 tbsp olive oil
2 tbsp cumin
2 tsp cinnamon
1 1/2 tbsp salt
black pepper to taste
3 cups water

1 avocado, diced
1 red bell pepper, diced
1 medium onion, finely chopped and divided
6 cloves garlic, finely chopped and divided
1 medium tomato, diced
1 medium jalapeno, diced
handful of cilantro, roughly chopped
juice of 1 lime

TJ's light Mexican cheese
TJ's light sour cream
cilantro for garnish

Preheat oven to 450 degrees.

Heat a medium pot on high heat for about 45 seconds. Add the olive oil - when it starts to shimmer, add the cumin, cinnamon, salt and pepper. Saute for about 30 seconds, then add the rice. Saute the rice until it starts to become translucent - about a minute. Pour the water over the rice (it should hiss at you as it hits the bottom of the pot). Wait for the rice to come to a boil, then stir it ONCE (this is key) to incorporate the spices, cover and reduce heat to low. Cook for about 15 minutes or until all of the water has been absorbed. Do not stir.

Place the fish filets in a 9x13 baking dish and season both sides with salt and pepper (we also used some Goya seasoning, but all the fish really needs is a little salt to bring out the flavor). Place the pan in the oven and cook for 10-12 minutes, or until a knife is easily inserted into the thickest portion of the filets ("like butter," if you will). Remove from oven, slice the filets into bite-sized portions and set aside.

Bell peppers: Meanwhile, heat a medium sauce pan over medium heat. Add 1/3 of the onion and all of the bell pepper. Saute until softened - 5 - 8 minutes - then add the garlic. Continue to cook for about 2 additional minutes (just long enough for the garlic to release its flavor). Salt and pepper to taste, then remove from heat.

Pico de Gallo: Combine the tomatoes, the other 1/2 of the garlic, the remaining onion, the jalapeno and the cilantro in a medium bowl. Add lime juice, salt and pepper and stir to incorporate.

When all of the elements are complete and the rice is just about finished, heat a small pan over medium-high heat. Toast the tortillas for about 45 seconds on each side.

Prepare tacos. I like to layer it as follows, but feel free to vary as much as you like: Rice at the base, cheese layered on top for melting, then the fish, the bell peppers, the pico, the avocado, the sour cream and a little cilantro on top. NOMS!

I wish we had gotten pictures of the gargantuously delicious finished products, but alas we were so hungry we forgot until they were almost annihilated.

Baked Tilapia with Roasted Tomatoes and Basil

The last two issues of Bon Appetit have been chock full of celebrity cameos and largely devoid of appealing recipes. A harsh statement, I know, but for some reason it just felt like I was reading Marie Claire with chefs. So, needless to say, we were very excited when this month's Bon Appetit had not one, but several great recipes for us to try. The first is this delicious baked fish dish - boy is it a hit.

Baked Tilapia with Tomatoes & Basil
(adapted from the September 2011 issue of Bon Appetit)

1 lb. ripe tomatoes, quartered
8 garlic cloves, minced
2 tbsp extra virgin olive oil
2 tbsp fresh lemon juice
handful of basil, chopped
salt and pepper to taste
4 6 to 8 oz boneless tilapia fillets (the original recipe calls for flounder, but TJ's has a limited frozen fish section)

Preheat oven to 425 degrees. Toss first 5 ingredients in a large baking dish. Season with salt and pepper. Spread out in an even layer.

Bake tomato mixture for 8 to 10 minutes. Season fish with salt and pepper. Arrange fish in a single layer over tomato mixture. Roast fish with tomato mixture until a knife is easily inserted in the center, about 10 minutes.

We served this dish with rice and a veggie side. The tomato mixture and the drippings were delectable, and this was such a quick and easy dish to make!  

Fish marinade with Cous Cous and Green Beans

Making this fish marinade dinner is so easy and is always so delicious. We often vary the kind of fish and marinade that we use, but have had very good luck recently with tilapia from Trader Joe's and we have always enjoyed their yellow curry as well. The accompanying carb and green will also vary, but ultimately it doesn't matter. It's a simply, complete, delicious meal that definitely satisfies us both.

Fish Marinade

1.5 lbs fish fillets (we used frozen Tilapia from TJs)
Marinade (we used 1/2 a container of TJs yellow curry)
Black pepper

Place your fish (thawed if necessary) in a glass baking dish or a foil lined baking pan and cover with the curry of your choice. Season the top of the fish with some ground black pepper. Refrigerate for at least 30 minutes. Bake at 450 F until cooked through and the fish is flaky. I usually test by inserting a knife into the thickest part of the fillet. If the knife glides in with no resistance, you're done!

Cous Cous with pine nuts

1.5 cups water
1 tbsp olive oil
Cumin
Zatar
Onion powder
Garlic powder
Salt
Pepper
Cumin
Smoked paprika
Chili powder
1.5 cups cous cous
1/2 cup pine nuts

In a medium sized pot, bring to a boil the water, oil, and all of the spices. I add the spices to my own taste/desire, but I'd guesstimate 1-2 tsp per spice. Once the water has boiled, stir in the cous cous, turn off the heat, and let sit with the lid on it for at least 5 minutes. Fluff the cous cous with a fork. Meanwhile, toast the pine nuts in a small saute pan until browned. Stir in the pine nuts to the cous cous after they've been fluffed.

Green Beans

1 cup of green beans
Salt
Pepper
Balsamic vinegar

Cook the green beans until tender in a medium sized pot of boiling water. Drain, return to pot, and season with the remaining ingredients.

Tilapia fish tacos with Grilled Peppers and Onions

We found this recipe in the August 2011 issue of Cooking Light. We have always loved making tacos and this simple, minimal ingredient dish, looked perfect.

Tilapia Tacos with Grilled Peppers and Onions

Serves 4

Onion, sliced
Bell pepper, sliced
3/4 tsp salt
1/2 tsp black pepper
1 lb of tilapia fillets
8 corn tortillas
1 jalapeno pepper, minced
1 lime, cut into wedges
1 avocado, sliced


Preheat a grill pan to high heat. Grill onions and peppers, turning occasionally until cooked. Cut veggie slices into smaller pieces and combine with 1/2 tsp salt and 1/8 tsp pepper in a bowl.

Sprinkle fish fillets with additional salt and pepper and cook on grill pan over medium-high heat. Cook approximately 3 minutes per side until fish is flaky.

Warm up tortillas and fill with veggie mix, jalapeno pepper, fish pieces, avocado, and then garnish with lime.

Cream of Broccoli Soup, Bulghur Wheat & Greens, and Herbed Fish in a Packet

After a long, action-packed vacation to Oregon and a full week of frozen TJ's dinners while I anxiously awaited Mike to get back from his additional week at home, I decided to go "all out," so to speak and prepare an appetizer and a meal for the evening of Mike's return.

While we were in Oregon, Mike's mom bought us the Moosewood Restaurant Low Fat Favorites cookbook, so I decided I'd try three brand new recipes from there. This book's definitely a keeper.

Cream of Green Vegetable Soup with Broccoli
(ever-so-slightly adapted from Moosewood Restaurant Low Fat Favorites)

2 1/2 cups chopped onions
6 cloves of garlic, minced
3 cups diced potatoes
1 1/2 cups chopped celery
3 cups water
5 cups chopped broccoli (florets and stems)
a couple tablespoons chopped thyme
about 1/4 cup chopped basil
handful chopped parsley
2 cups buttermilk
salt and pepper to taste

In a soup pot, combine the onions, garlic, potatoes, celery & water. Bring to a boil, then cover, lower the heat, and simmer for 20 minutes. Add the broccoli, thyme, basil and parsley and simmer for 10 to 15 minutes more, until the vegetables are tender. Working in batches in a blender or food processor, puree the soup with the buttermilk. Return it to the soup pot. Add salt to taste, reheat, and serve.

Cook's Note: This soup was creamy, rich and very filling. We will definitely make it again, but I think I'll do a soup-and-salad or soup-and-sandwich dinner next time - we were full by the time we got halfway through the fish and bulgur greens.

Bulgur with Savory Greens
(from Moosewood Restaurant Low Fat Favorites)

2 1/2 cups chopped onions
6 garlic cloves, minced
1 tablespoon olive oil
1 pound Swiss chard, rinsed and chopped (about 8 cups)
juice of 1 lemon
1 1/2 cups bulgur
2 1/2 cups water
salt and pepper to taste

lemon wedges
fresh mint leaves
red wine or balsamic vinegar

In a large skillet, saute the onions and garlic in the oil for about 8 minutes, until the onions are translucent. Add the greens and lemon juice, cover and cook until greens have just wilted. Stir in the bulgur. Add the water, cover and cook on medium-low heat for about 15 minutes, until the bulgur is tender and most of the water has been absorbed. Sprinkle with salt and pepper, and add more lemon juice to taste. Drizzle with vinegar and serve garnished with lemon wedges and mint.

Herbed Fish in a Packet
(from Moosewood Restaurant Low Fat Favorites)

2 tuna fillets (next time we'll use salmon)
about 1/4 cup chopped fresh basil
2 tablespoons chopped fresh thyme
salt and pepper
juice of 1 lemon
1/2 tomato, thickly sliced
4 lemon slices
4 fresh rosemary sprigs
4 teaspoons capers

Rinse the fish fillets and set aside.

Preheat the oven to 425 degrees. For each fillet, fold a 12 x 15-inch piece of parchment paper in half to form a 12 x 7.5-inch rectangle and trim the corners to form a half heart shape, the way you would cut a large Valentine heart. Open the parchment on a flat working surface and place a fish fillet to one side of the center fold. Top the fillet with 1/2 the basil, 1/2 the thyme, sprinkle with salt and pepper and squeeze the juice of 1/2 the lemon.

Cover with a slice of tomato, 1 or 2 slices of lemon, a sprig of the fresh thyme, and 1/2 the capers. Fold the parchment over the fish and then, starting at one end and working you way around to the other end, carefully fold the cut edges twice to form a sealed packet.

Place the packets on an unoiled baking sheet and bake for 15 to 20 minutes. The packets will become puffed and golden brown. Avoid the steam as you open the packet to check that the fish is cooked. When the fish flakes easily with a fork, open the packets and serve.

Marinated Fish

Brit and I were in Oklahoma this past weekend at her maternal grandmother’s family reunion. We got home late and needed something to eat that would be quick and easy, so we picked up some pre-marinated salmon and frozen green beans.

I grilled the fish on Brit’s cast iron grill, made some brown rice seasoned with curry powder, salt, pepper, and cumin, while Brit boiled the green beans and seasoned them with some salt, pepper, and balsamic vinegar.

For being incredibly cheap, quick, and easy, the meal was fantastic. It’s nice to not have to think too much about what you’re cooking and be able to sit down to a delicious meal in a short period of time.

Baked Mahi Mahi

Thankfully Brit and I have nearly identical food preferences/likes and we love to cook seafood for its flavor and healthiness. Trader Joes sells some great frozen fish and we often end up buying the Mahi Mahi for itds taste and cheap price. We almost always pair our fish with a grain such as brown rice, quinoa, or cous cous, and then will steam some broccoli or cook some carrots and peas to put on the side. Brit was making peanut butter cookies for her work colleagues, so I put myself in charge of preparing tonight's meal. I decided to do a simple seasoning for the fish, make some quinoa, and sautee a bunch of veggies sitting in the fridge

Baked Mahi Mahi

Frozen package of TJ's Mahi Mahi
Olive oil
Salt
Pepper
Smoked paprika

Preheat oven to 450 F
Thaw the Mahi Mahi, place in a oven safe baking dish, lightly coat with olive oil, and then rub on some salt, pepper, and smoked paprika. Bake for 15-20 minutes or until a knife can be inserted without encountering any resistance from the flesh.

Quinoa

1 cup quinoa
2 cups water
Cumin
Curry powder
Salt and pepper

Mix seasonings in a small bowl together. Heat 1 tbsp olive oil in a medium sized pot over medium-high heat. Add seasoning to heated oil and stir 1 minute. Add dry quinoa and stir 1-2 minutes until the quinoa is well coated. Add 2 cups water, bring back to a boil and give the pot a good stir. Cover, reduce heat to medium, and cook for 20 minutes.

Sauteed Veggies

Olive oil
Onion, diced
Pepper, diced
Carrots, chopped
Asparagus, chopped
Chicken stock
Balsamic vinegar

The veggies were sauteed in a little olive oil until soft and some chicken stock was added and cooked until evaporated. A small amount of balsamic vinegar was added and mixed once the veggies were done cooking.


Everything turned out really well and Brit and I were really pleased. The simple seasoning on the Mahi Mahi helped the flavor of the fish come through and we're both always impressed how well TJ's frozen products end up tasting. The quinoa and veggies needed some extra salt and pepper seasoning, but were both really delicious. I always feel good about going through the fridge and cooking up all the leftover items before they go bad and tonight's meal was a great example of well it can turn out.