Category Archives: Fish

Recipes for various fish

Thai-style tilapia and pak choi

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I love Thai food, and recently came across a recipe for Thai-style steamed fish. So of course I took it and made it my own based on what I had in the house. I had just brought home some fresh pak choi (an Asian vegetable like cabbage) from the farm I’m working on. I also had one more tilapia fillet in my freezer, and a lemon in my fridge. So…
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Ingredients:
  • 1 tilapia fillet
  • 4 small bunches pak choi, rinsed and roots cut off
  • 1/2 lemon + juice
  • Garlic powder
  • Sea salt
  • Thai red chili spices
  • Olive oil
  • Aluminum foil
Step 1: Cut a square of aluminum foil, roll up the sides a bit so the oil doesn’t run out. Pour about 2 tbsp oil in, add a bit of spices. Put the tilapia on top, and another sprinkle of spice. Then squeeze half the lemon juice, and add a slice or 2 for good measure.
Step 2: Arrange the pak choi around the fish, sprinkle garlic and sea salt over it all.

Step 3: Roll up the sides and seal the top, leaving space for steam to circulate. Put in the top part of a steamer.

Step 4: Boil water underneath the steam basket. Let this cook for about 20 minutes, or until the greens are wilted and the fish is white and flakes with a fork.

The greens have a tangy bitterness from the lemon juice, and the fish’s natural flavors complement the bite of the red Thai chili spices. It smells lovely, and tastes fantastic! Plus it is only 400 calories!

Nutritional Info
  • Servings Per Recipe: 1
  • Calories: 403.4
  • Total Fat: 30.6 g
  • Cholesterol: 55.0 mg
  • Sodium: 2,553.3 mg
  • Total Carbs: 13.9 g
  • Dietary Fiber: 6.6 g
  • Protein: 26.4 g

Tilapia & stir fry

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So I am still in a spending hiatus where I do not spend anything. Therefore for dinner I had to take stock of my pantry, fridge and freezer, and come up with something healthy, easy and quick. In my apartment I had:
Tilapia: 5.99 for 6 fillets = $1/fillet
Wild rice: 1.29 for 1 microwave serving
Frozen stir fry veggies: $1 for 16 oz bag
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Other miscellaneous ingredients:
Red Thai curry spice = $3.50 for a bag full
Lemon juice: $1 for 12 oz. bottle
Vegetable oil: $9 for a gallon
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Step 1: In a medium frying pan, put 2 tilapia fillets straight from the freezer, with 2 tbsp. olive oil and about 4 tbsp lemon juice. Simmer on lowest heat covered for about ten minutes or until fish turns white and bottom browns.
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Step 2: Flip once, sprinkle a pinch of spice onto the bottom. Add more oil or lemon juice if needed. Simmer another 5 minutes or so to brown the top. Always keep covered and don’t burn it. Remove to a plate and keep warm.
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Step 3: Steam the rice in the microwave for 2 minutes. In the same pan, add 1 more tbsp oil and a cup of frozen veggies. Cover and steam for about 5 minutes or until veggies thaw and soften. Add in the rice, mix well. Serve 1 fillet over half the stir fried rice.
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Total: $2 (2 fish fillets) + 1.29 (rice) + 0.20 (1 cup of veggies) + ~0.10 (spices and liquids) = $3.59 for 2 servings. Not bad!

 

Tilapia with rice & mixed veggies

Since I have resolved to eat healthier and exercise regularly this year, I will be adding many healthier recipes (I hope). I have been doing well so far, working out 5 days every week. By working out I mean go to our rec center and do 20-30 minutes on the elliptical, or run a mile on the track. Plus weight training 3-4 days a week.
So, as fish and vegetables happen to be two of the best foods for you, I decided to whip up one of my favorites, tilapia. As a side dish, a mixture of every vegetable I had in the house. It turned out delicious, and made enough of the rice & veggie mix to last 2 more lunches.
Ingredients:
1 tilapia fillet
Juice of 1 lemon or 4 tbsp lemon juice
Salt & pepper
Nature’s seasoning
1 large carrot
2 celery sticks
1 spear broccoli
1/2 onion
1 pint mushrooms
1 can black beans
1/2 cup brown rice
To cook the tilapia, I took it straight out of the freezer and put it in a frying pan with about 2 tbsp. olive oil and the lemon juice. Cover with a lid, and simmer on low heat for about 15 minutes. While cooking, I diced all the vegetables into small bite-sized pieces and boiled 1 cup of water.
Once boiling, I added the 1/2 cup rice and let simmer 20 minutes. In a second frying pan I added the carrots first to cook in about 1/2 cup water for 3 minutes. Then in order of hardness: the celery, broccoli, onion and mushroom. Covered that with a lid and let steam.
By this time I was ready to flip the tilapia to cook the other side. I sprinkled on some pepper and seasonings and a bit more lemon juice. Let cook for 5 minutes or so until done. Then flipped it back over for a minute and moved to serving dish.
In the pot which I was steaming the rice, I added all the cooked veggies and let steam another 3 minutes, then served 1 portion of it with the fish.

The fish was lemony and peppery, white and flaky. The vegetables were a good mixture of tastes and textures, and the beans add extra fiber and protein. Little to no fat overall.

Nutritional Info – Rice & veggie mix
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 125.6
  • Total Fat: 0.8 g
  • Cholesterol: 0.0 mg
  • Sodium: 63.6 mg
  • Total Carbs: 24.3 g
  • Dietary Fiber: 7.4 g
  • Protein: 7.3 g