Wednesday, February 13, 2013

E&W Recipe: Grilled Tilapia, Rice, Lentils, and Beans

Ahhh... the smell of great tasting food. I am a firm believer in the fact that you do not need to eat bland food to stay healthy. I am currently participating in the FitMenCook and FitWomenCook 30 Day challenge, and one of the challenges is to pre-prepare every meal for this week. As I cooked, I thought I'd share one of my recipes and the meal with you.

Seafood is one of my favorite things, and so I thought I'd make some tilapia and some healthy sides, and share with you. Try it at home.

Ingredients (serves 2)
1 fillet of tilapia
1/4 cup of tomato sauce (blended tomatoes)
1/2 tsp of curry powder
1 tsp of oregano
1/4 cup of brown rice
1/4 cup of black beans
1/4 cup of dry lentils
1 tsp of olive oil
1 bay leaf
1 tbsp chopped onions

  • Put the olive oil in a pan and heat. When it is hot, throw in the onions and heat them until they are slightly brown.
  • Pour in the tomato sauce and a dash of salt, and heat for 15 minutes, stirring occasionally, and adding in water to dilute the consistency when it gets too thick.
  • Take out about half the cooked tomato sauce, and put in a dish. 
  • Add about 4 cups of water to the remaining tomato sauce still in the pan. When the diluted sauce starts to boil, add in the brown rice and the bay leaf.
  • Add about 1/4 cup of water to the tomato sauce in the dish. Throw in the curry and the oregano.
  • Put the tilapia fillet into the dish with the tomato sauce. Let it marinade for about 30 minutes. Make sure you turn sides so the whole fish gets some juice.

  • While the tilapia is marinading,boil some water. Put about 3 cups of the water in a pan, and add the lentils with a dash of salt.
  • Put about 3 cups of the water in another pan, and add the black beans with a dash of salt.
  • Let the lentils, the beans, and the rice get to the texture you like, adding water as it dries up. I cooked mine for about 15 minutes as well.
  • While the sides are cooking, throw the tilapia on the grill (either naked or  in foil). I have a non-stick grill so I can throw it on naked without any oil or spray.

  • Throw the rest of the marinade in the lentils.
  • Grill the fish for about 20 minutes turning sides (I like mine well done, so if you like it medium, cook for a shorter time).
  • Serve!

This recipe is less than 400 calories per person (for 2 people) and about 30g of protein. Try it at home and let me know how it works!

Cheers Eights & Weights!


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