I’m not going to lie, I was very late introducing my family to fish because I never really liked it. (I blame growing up in land-locked St. Louis. If I’d grown up on Cape Cod, I’m sure I would have loved it!) But it’s too healthy a protein to avoid. The best way to start? A light, non-greasy, non-fishy fish like tilapia. We started with pre-made, breaded patties from Costco and graduated to homemade, much healthier, additive-free dishes like this one.
Makes 4 servings
Nothing is faster, tastier, or healthier than baked fish and veggies. You can use any combination of vegetables that you like for this. Look at it as a way to use up some of the produce hanging around in your fridge, but remember that the veggies have to be tasty and fresh.
2 tablespoons extra-virgin olive oil
2 garlic cloves, minced
8 ounces white mushrooms, sliced (about 2 1/2 cups)
3 cups broccoli florets or 1 1/2 cups each broccoli & cauliflower florets
2 large carrots, cut into thin matchsticks
1 celery rib, cut into 1/2-inch-thick slices
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 tilapia fillets
2 tablespoons freshly squeezed lemon juice
1/4 cup (1 ounce) freshly grated Parmigiano-Reggiano cheese
2 tablespoons chopped fresh basil
1. Position a rack in the center of the oven and preheat to 450°F. Lightly oil a 13 x 9-inch baking dish.
2. Heat 1 tablespoon of oil and the garlic together in a large skillet over medium heat, stirring often, until the garlic is softened but not browned, about 1 minute. Add the mushrooms and cook, stirring often, until they begin to soften, about 2 minutes. Add the broccoli, carrots, and celery and stir well. Add B⁄e cup water and cover. Cook, stirring often, until the vegetables are crisp-ten- der, about 3 minutes. Season with salt and pepper.
3. Meanwhile, season the tilapia with the salt and pep- per. Arrange in the prepared baking dish. Drizzle with the lemon juice, and then the remaining tablespoon of oil. Bake for 5 minutes.
4. Remove the baking dish from the oven. Heap the vegetable mixture over the fish and sprinkle with the grated cheese. Return to the oven and bake until the fish looks opaque when flaked with the tip of a knife, about 10 minutes. Sprinkle with the basil and serve hot.
|– From Fabulicious! by Teresa Giudice with Heather Maclean|