Fitness Food and You

Vietnamese Tilapia with Turmeric and Dill    

marinade ingredients

1/4 cup sliced shallots

1 T chopped fresh dill

1 T minced garlic

1 T grated peeled fresh ginger

2 T fish sauce

1 T dark sesame oil

1 t ground turmeric

1/2 teaspoon freshly ground black pepper

fish ingredients

4 (6-ounce) tilapia fillets, each cut into 4 pieces

2 T peanut oil, divided

4 cups sliced sweet onion

1/2 cup torn fresh dill, divided

4 scallions, cut into (2-inch) pieces

1 T lower-sodium soy sauce

1 t sugar

1/4 cup unsalted, dry-roasted peanuts, crushed

lemon wedges

directions

Combine the marinade ingredients in a large bowl and whisk until smooth. Add the fish; toss to coat. Cover and chill 2 hours.

Remove the fish from marinade; discard the marinade and solids. Combine the fish and 1 T of peanut oil in a bowl; toss to coat.

Heat the other 1 T of peanut oil in a large heavy skillet over medium-high heat . Add the onion, 1/4 cup dill, and the scallions; stir-fry for 3 minutes. Add the soy sauce and the sugar; stir-fry 1 minute. Arrange the onion mixture on a platter. Return the pan to high heat. Add half of the fish to pan; cook for 3 minutes. Turn the fish over; cook 1 minute or until the fish flakes easily when tested with a fork. Place the fish on the platter over the onion mixture. Repeat this procedure with the remaining fish. Sprinkle with the remaining 1/4 cup dill and peanuts. Serve with the lemon wedges.

(Adapted from a recipe found on http://www.myrecipes.com)

Avocado Quinoa Salad (serves 6)

This simple salad has the perfect blend of texture and crunch. If you’re not a fan of quinoa, use rice instead. Utterly delicious!

ingredients

1 cup quinoa

2 cups lower-sodium chicken broth

2 Hass avocados

2 T lemon juice

1 large tomato, diced

1/2 cucumber, diced

2 stalks celery, diced

directions

In medium saucepan, cook quinoa according to package directions, using chicken broth in place of water. Let cool. Cut avocados in half, remove pit and peel. Cut into chunks. Toss with lemon juice. Add avocado and all remaining ingredients to quinoa and toss gently to mix. Chill until ready to serve.

(Adapted from a recipe found on Chileanavocados.org)

Yellow Rice with Peas

I love this recipe because it uses turmeric, which not only adds amazing taste, flavor and color, but also has health benefits. (*See NOTE below)

ingredients

1 T olive oil

1 small onion, chopped

1 cup long-grain rice

2 t Italian seasoning

½ t ground turmeric

2 cups low-sodium chicken or vegetable broth

1 cup frozen peas

directions

In a large saucepan, heat the olive oil. Add the onion; cook and stir for about 5 minutes. Add the rice, Italian seasoning and turmeric. Cook for 2 minutes. Then add the broth and bring to a boil. Cover and simmer for 15 minutes. Stir in the frozen peas. Cover and cook for 10 more minutes or until the rice is tender.

*NOTE: For more information on turmeric, check out this link: http://www.mnn.com/food/healthy-eating/stories/the-amazing-health-benefits-of-turmeric

(Adapted from a recipe found on the bottle of McCormick’s ground turmeric)

Pappardelle with Sweet Tomato Sauce and Baked Ricotta (serves 4)

ingredients

2/3 cup part-skim ricotta

olive oil

salt and pepper

1 t dried oregano

1/4 t crushed red pepper flakes

1 onion, finely chopped

2 cloves garlic, finely chopped

1 28-ounce can whole plum tomatoes in juice

3 T balsamic vinegar

1/2 t sugar

1 pound pappardelle

handful of fresh basil leaves, torn

grated Parmesan

directions

Preheat the oven to 400F. Put a piece of parchment paper on a baking sheet and put the ricotta in the center. Flatten it so you have a 1″ thick disk.

Drizzle the ricotta with olive oil and rub all over to coat the ricotta. Sprinkle with oregano, crushed red pepper, salt and pepper. Bake for about 15 minutes, then remove and set aside.

Meanwhile drizzle some olive oil in a large saucepan. Heat on medium and swirl to coat. Add the onion and garlic and cook for about 4-5 minutes or until soft. Add the tomatoes and simmer for about 15 minutes, then crush the tomatoes with a spoon. Season with salt and pepper. Add the sugar and balsamic vinegar. When  the sauce is done, add the basil and stir.

Bring a large pot of salted water to a boil to cook the pasta. When the pasta is cooked, drain well. Toss with the sauce. When serving, add 1 tablespoon of the ricotta and add to the pasta. Sprinkle with the Parmesan cheese.

(Adapted from a recipe found in Jamie Oliver’s cookbook, “Jamie’s Dinners”)