Eating Healthy Eating Well originally published on Food and Fond Memories on January 26, 2010 by sandyaxelrod Leave a Comment (Edit)
Eating Healthy Eating Well
Greek Style Tilapia with Vegetables and Sautéed Mushroom Brown Rice
Last week I made a new fish dish that was light, tasty and good for you. Usually when my husband asks me “what’s for dinner?” and I reply with fish I will get a big groan. As everyone else in the world; one of our New Year Resolutions was to eat healthier and lose weight. Of course one of the easiest ways to do this is to eat more fish which is low in fat and calories. My friend Jackie gave me a recipe a while back for Athenian Fish which had been in the Sun Sentinel. She told me she always gets rave reviews when she serves it. The version Jackie prepares uses a lot of canned veggies or precut from Publix. I really prefer to use fresh locally grown produce that I cut or chop myself whenever possible. So instead of canned chopped tomatoes I used fresh Heirloom tomatoes that taste like tomatoes are supposed to taste – full of rich flavor. They are very expensive but Steve no longer argues with me about the cost because he can totally taste the difference. The recipe also called for Greek seasoning, and though I scoured the supermarket spice aisle with my glasses on, I could not find any. I figured I could certainly wing it with what I had on hand. With the fish I served brown rice with sauteed cremini mushrooms. My fresh version was so delicious!! There was nothing about it that seemed even remotely low cal. The combination of flavors was spectacular and fresh, fresh, fresh. In fact it was so good that Steve requested I make the same dish for dinner tonight. Imagine that? He actually ASKED FOR FISH!!!
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Athenian Fish
This is a very flavorful and easy Greek style fish dish that always gets rave reviews!
- Total Time: 25 minutes
- Yield: 2 servings 1x
Ingredients
2 Tilapia filets
1 1/2 tsps. extra virgin olive oil
1 tsp. dried oregano
3 large garlic cloves, minced
1 small onion, peeled and diced
1 (14oz.) can Quartered Artichokes, rinsed and drained
1 small Heirloom tomato, diced
1/4 cup dry white wine
kosher salt
lemon pepper
2–3 tbsps. currants
2 tbsps. fresh basil, chopped, for garnish
Instructions
Heat olive oil in a large non-stick saucepan on medium-high heat for 2-3 minutes. Add onions and garlic to pan and cook stirring until onions are slightly softened. Season fish well on both sides with salt, lemon pepper and oregano. Add the fish filets to the pan and top with the remaining ingredients except for the basil. Sprinkle with more oregano, salt and lemon pepper. Cover and cook 8-10 minutes until the flesh of the fish is opaque and flakes with a fork. Place each filet on a plate topped with the cooked vegetables and a garnish of fresh basil.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Seafood
- Method: Sautéing
- Cuisine: Greek
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