Tuesday, June 11, 2013
A Gluten Free Dinner - Tilapia and Zucchini
Tilapia, Sushi Rice, and Zucchini with Sun Dried Tomatoes
Serves 2 (plus extra rice)
389 Calories per service
Sushi Rice (Village Harvest Koshihikari sushi rice) - Serving size is 1 Cup cooked rice
Rinse 1 cup dry rice and soak in 1 1/4 cup of cold water for 30 minutes.
Add 1/4 cup of chicken broth and some Mrs. Dash seasoning
Simmer for 20 minutes (adding liquid as needed)
Tilapia and Zucchini with Sun Dried Tomatoes - Serving size is half of the contents of the skillet
Heat 1 teaspoon of EVOO in a nonstick skillet.
Add 2 tilapia frozen filets (I use the Sams Club ones).
Cut 1 small zucchini in half lengthwise and then cut into 1" pieces and add to the skillet.
Add 2 tablespoons chopped garlic.
Toss in 1/4 cup of sun dried tomatoes.
Flip tilapia over after a minutes or two and season with Mrs. Dash.
Add 1/4 cup chicken broth and cover.
Cook 5 to 10 minutes based on thickness of fish (check for doneness).
Season with salt and pepper.