Meals in minutes: seared tilapia with pineapple salsa and seasoned rice

Meals in minutes: seared tilapia with pineapple salsa and seasoned rice

Seared Tilapia

Ingredients

1 teaspoon canola oil
⅛ teaspoon salt
½ teaspoon black pepper
1 teaspoon ground cumin
½ teaspoon garlic powder
½ teaspoon dried oregano
2 tilapia fillets, 3-4 ounces (or other white fish)

Directions

Evenly coat a saute pan with the canola oil to keep the fish from sticking.
In a small bowl mix together the salt, pepper, cumin, garlic powder, and oregano. Sprinkle them over both sides of the fish and massage gently with your fingers until the fish is covered thoroughly.
Place fish on the prepared saute pan and turn to medium heat. Cook for 2-4 minutes on each side. Insert a butter knife into the thickest part of the fillet. The fish is finished cooking if the knife goes through easily and the fish flakes apart.

Red Pepper and Pineapple Salsa

Ingredients

1/2 cup chopped roasted red bell pepper
1 cup chopped pineapple
1/4 cup finely chopped fresh cilantro
1/4 cup finely chopped red onion
2 tablespoons diced jalapeno pepper
2 teaspoons honey
1/4 teaspoon salt

Directions

In a medium bowl, combine all of the ingredients and mix well. Cover and refrigerate until served.

Seasoned Rice

Ingredients

4 cups uncooked instant brown rice
2 tablespoons chicken-flavored, low-sodium bouillon granules
2 tablespoons dried parsley
1/2 cup dried vegetable flakes
2 teaspoons crushed dried rosemary
1 teaspoon dried marjoram
1 teaspoon garlic powder
1/2 teaspoon ground black pepper

Directions

Combine rice, bouillon, dried parsley, dried vegetable flakes, rosemary, marjoram, garlic powder and pepper in a medium bowl. Mix well and store in an airtight container. Makes 6 cups of dry mix.
To make the seasoned rice:
Bring 1 cup of water to a boil in a small saucepan.
Stir the rice mix to evenly distribute the particles.
Add 1 cup of rice mix to the boiling water. Return to a boil. Reduce heat and simmer for 5 minutes.
Remove from heat and stir. Cover and let the rice stand for 5 minutes. Fluff with a fork before serving.

Comments

comments