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.
1 tilapia fillet
Juice of 1 lemon or 4 tbsp lemon juice
Salt & pepper
1 large carrot
2 celery sticks
1 spear broccoli
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