Monday, February 14, 2011

Cookbook Challenge - Week 7 - Tilapia with Fresh Herbs

Since I've been going to yoga class with Thad a few evenings a week and working a few days, I've had to look for recipes that could be prepped in advance or cook quickly. This recipe from Jillian Michaels' The Master Your Metabolism Cookbook  fit both of those requirements (plus I had everything in the house for it!). Only slightly adapted. (plus I only used 3 tilapia instead of 4 and only did 9 mushrooms instead of 12 since I was serving 3, not 4-- but the recipe below is calculated for 4)

Broiled Tilapia with Fresh Herbs, Mushrooms and Tomatoes
serves 4

3/4 cup fresh basil leaves
3/4 cup fresh parsley leaves
4 garlic cloves
2 TB extra virgin olive oil
1 TB fresh lime juice
1/8 tsp salt
1/4 tsp pepper
12 baby bella mushrooms
4 (4oz) tilapia fillets, rinsed and patted dry
2 cups grape tomatoes

  1. Spray baking sheet with olive oil or canola spray (I use my Pampered Chef large bar pan)
  2. Place basil, parsley, garlic, olive oil, lime juice, salt and pepper in food processor and process until uniformly chopped and well combined.
  3. Remove stems from the mushrooms. (I saved them to throw on a stir fry the next night). Fill each mushroom cap with 1/4 tsp of the herb mixture. Place on baking sheet.
  4. Arrange tilapia on baking sheet and spread herb mixture over them. Flip and spread the remaining mixture, making sure they are completely covered. Scatter the tomatoes around the fish.
  5. NOTE: this is where I got to in the photo. I then covered the sheet in foil and stuck in the fridge so that I could just throw in the oven when I got home from class. 
  6. Arrange rack in oven 6 inches from broiler. Preheat broiler.
  7. Broil until the fish is firm and flakes easily - about 10 minutes. Place 1 tilapia, 3 mushrooms and some tomatoes on each plate and serve. (I added a side of brown rice as well that I had cooked earlier in the day).
237 calories, 13g fat, 25g protein, 6.6g carbs, 132mg sodium (not including brown rice)

I didn't get a photo after it was broiled and plated - we were too hungry and I forgot! It was very flavorful and a nice light dinner to have when it's a late evening. I will definitely make again.

1 comment:

  1. I finally got around to posting a recipe on my blog: