Tuesday, June 9, 2009

Mediterranean-Style Baked Tilapia over Spinach and Roasted Lima Bean Rerun

I'm posting two of our favorites again since they both ended up on our dinner plates tonight...just in case you missed them the first go round. :-)

Mediterranean-Style Baked Tilapia:

~1 lb of natural tilapia fillets, or other lean white fish
thinly sliced red onion
thinly sliced red pepper
1-2 chopped tomatoes
~2-3 oz of crumbled feta
fresh basil
salt and pepper
olive oil
~1/4-1/2 cup white wine
garnish with chopped Italian parsley if you've got it, and more chopped fresh basil

Pre-heat oven to 450. Oil a baking dish. Season the fillets with kosher salt, fresh ground black pepper, and a squeeze of lemon juice, and arrange in one layer in the baking dish.
On top of fillets, layer very thin slices of red onion, and red (or green) pepper. Sprinkle the fillets with 1 chopped tomato and 2-3 oz of crumbled feta, then top with basil. Pour white wine around fillets, drizzle with olive oil and season with freshly ground black pepper and more salt.

Here it is before going into the oven...I promise there IS fish under all that goodness!

Bake uncovered for about 15-19 minutes, or until fish flakes easily with a fork. I checked our 8oz fillets at 15 but they took about 18-19.
About 4 minutes before your fish is done, start the spinach.

Wilted Spinach with Garlic and Pine Nuts:

olive oil
3 cloves garlic, minced
1 package baby spinach
salt and pepper
1-2 Tbs of pine nuts

In a large skillet, heat about 2 Tbs olive oil over medium-high heat.
Add minced garlic and saute until it becomes golden...don't burn it.
Add pine nuts and let them start to color slightly. Add spinach, some kosher salt, pepper and toss to wilt. Serve fish over your lovely spinach and done! Make sure to spoon the cooking liquid over the fish too. It's really good!

Roasted Lima Beans with Italian Herbs:
From The Whole Foods Market Cookbook

"Lima beans have been cultivated in Lima, Peru since about 5000 BC — hence the name. Lima beans can be found fresh, frozen, and dried. Fordhooks (also called butter beans) and baby limas are the two most common varieties. Frozen limas work best in this simple dish. This is an unusual recipe because the legumes are herb roasted, which really enhances the delicate bean flavor. It also crisps the surface of the bean, which steams the inside, making the texture more fluffy than boiling."

Serves 4–6

1 pound frozen lima beans (I used baby limas)
2 teaspoons olive oil (I use more)
2 large garlic cloves, minced (about 1 teaspoon)
1/4 cup pitted, chopped green olives
1/2 teaspoon dried basil (I add a handful of fresh before roasting then add more fresh when it comes out of the oven...I ain't got no time for dried basil)
1/2 teaspoon dried oregano (I use ~1/4 Greek oregano)
1/4 teaspoon dried sage (I have have a sage plant so use about 1 Tbs, minced fresh sage, it's sooo good)
1/4 teaspoon freshly ground pepper
3/4 cup jarred diced roasted red peppers, well drained

Preheat the oven to 400°F. Cook the lima beans in enough boiling salted water to cover them until firm-tender, ~10-12 minutes. Drain the beans well, and dry them on paper towels. Place the lima beans on a baking sheet and add the olive oil, garlic, olives, basil, oregano, sage, and pepper. Toss well.

Spread beans in an even layer on pan.

Roast until the beans are softened and golden brown, 10 (said 10-15...but don't let them dry out) minutes, stirring occasionally. Remove from the baking pan and place in a medium serving bowl. Mix in the roasted red peppers.

Nutrition Info
Per Serving: calories 110; calories from fat 25; calories from saturated fat 0; protein 6g; carbohydrates 17g; total fat 2.5g; saturated fat 0g; cholesterol 0 mg; sodium 170 mg; 23% calories from fat

1 comment:

Mike said...

Mmmmm... Officially requesting this one.