Jill Reid | Kitchen Spirit
It’s easy to add fish to your dinner menu with this healthy and delicious recipe
When it comes to fish, tilapia ranks near the top in our home. The mild, firm flesh maintains its moisture when cooked, and pairs well with many spices and sauces. When shopping for tilapia, be sure to check the label for its source. According to the Monterey Bay Aquarium’s Seafood Watch Program—which makes recommendations for purchasing seafood that’s fished or farmed in environmentally sustainable ways—farmed tilapia from the U.S., Canada, and Ecuador are “best choices.” Tilapia farms in the U.S. and Canada rate well because they typically use closed recirculating tank systems, which alleviate problems of water pollution and fish escapes. In Ecuador, tilapia are typically farmed in freshwater ponds at low density (meaning the fish are not crowded), which reduces disease, the need for chemicals, and water pollution.
Put ¼ cup Kitchen Spirit gluten-free coating in a shallow dish and dredge fillets on both sides. Heat 2-tsps unrefined organic virgin coconut oil in a pan at medium high until liquid. Add fillets and cook 3-4 minutes per side until coating is light brown and crisp. Serve over veggie and cranberry rice.
Veggie and cranberry rice:
10 oz brown basmati rice
1 cup – broccoli and cauliflower, cut into small pieces/florets
¼ cup organic dried cranberries
1 tbsp – organic turmeric powder
1 tsp – chia seed
1 tsp – organic basil
Pepper to taste
1 tsp – dried red chili flakes
Garlic-infused avocado oil
Lightly coat broccoli and cauliflower with avocado oil. Add cranberries, basil, pepper, and combine. Microwave for one minute on high. Add heated brown basmati rice, turmeric, red chili flakes, chia, and drizzle of avocado oil. Mix well and heat in microwave another minute or two.
Garlic-infused avocado oil – drop 12-15 whole garlic cloves into a glass cruet. Fill with avocado oil. The garlic will “infuse” the oil over a day or two. Keep cruets in your pantry or on the kitchen counter at room temp for future use.
As an alternative to the coating, you can sprinkle the tilapia fillets with pepper and basil on both sides, and sear in a light coating of coconut oil until lightly browned.
Other rice options to try are white basmati and jasmine. Or go full veggie and substitute cauliflower rice: Feed whole cauliflower florets into a food processor and pulse to small, grain-like pieces. Make a bunch and freeze the extra to add into soups and other dishes.
Need a few ingredients and food storage containers? Just click on the photos below for more info and the Amazon links.