Tilapia is not only one of the lowest priced fish on the market, it’s also one of the lowest in fat and calories. This fisherman’s stew over rice makes a satisfying, rib-sticking dinner for a cold night.
1 lb. tilapia fillets
½ green bell pepper, seeded and cubed
¼ cup diced onions
¼ cup carrots, peeled and diced
2 stalks of celery, sliced
2 cloves of garlic, crushed and peeled
28 oz can of whole tomatoes
1/2 cup fat free, sodium free chicken broth
3 tsp olive oil
1 tbsp tomato paste
1 tbsp red wine or balsamic vinegar
1 tbsp Old Bay seasoning
1 tsp paprika
½ tsp thyme
Salt & Pepper to taste
3 cups cooked white or brown rice
1. Get your vegetables all cut and chopped and measure out your ingredients into small bowls (chefs call this mise en place). Place a large, nonstick pan with high sides on medium-high heat.
2. Brush 1 tsp of olive oil on the bottom of the pan. Sprinkle tilapia fillets with salt, pepper and Old Bay seasoning. Place the fish in the pan and let them cook on one side for about 4 minutes. When the edges begin getting opaque, flip it and cook another 2 or 3 minutes. Transfer the tilapia to a plate.
3. Keep the pan on the heat. Add 2 more teaspoons of oil to the pan and throw in the peppers and onions. Sauté them for about 3 minutes. Add the celery, carrots and garlic. Saute 2 more minutes.
4. Pour in the liquid from the can of tomatoes. Chop up the whole tomatoes and add them to the pan. 5. Add the broth, vinegar, thyme and paprika. Bring it to a low boil, then reduce it to a simmer. Cover and simmer for about 12 minutes, until the veggies are all softened.
6. Stir in the tomato paste. Cut the tilapia into bite-sized cubes and throw them in. As you stir, they may flake and break up—that’s okay. It’s a stew. Let it simmer for about 2 more minutes. Salt and pepper to taste.
Photo: Love Grown Foods