Sunday, November 20, 2011

Cajun Tilapia with Broccoli and Rice

Another successful Whole Foods recipe! I invited my favorite pescetarian over for dinner, and thanks to a quick search of the Whole Foods website, I came across this recipe.  I’m not really a healthy eating nut, so I skipped out on the brown rice.

2 cups low sodium vegetable broth, divided
1 small onion, chopped
1 small red bell pepper, chopped
1½ teaspoons salt-free Cajun seasoning, divided
1 cup uncooked white rice
3 cups small broccoli florets
3 (4-ounce) tilapia fillets

First, heat ¼ cup broth to a simmer in a medium saucepan over medium-high heat. Add onion, pepper and ½ teaspoon Cajun seasoning and cook about 3 minutes or until onion is beginning to soften.

Stir in the rice and cook 30 seconds. Add the remaining 1 ¾ cups broth and heat to a boil. Reduce heat to low, cover and simmer until liquid is absorbed, about 40 minutes. About 15 minutes before rice is done, place broccoli florets on top of cooking rice, replace lid and continue cooking. Remove from heat and let sit covered for 10 minutes then fluff rice with a fork and gently stir everything together.  

Meanwhile, preheat oven to 450°F. Place tilapia on a parchment paper-lined baking sheet and sprinkle with remaining 1 teaspoon Cajun seasoning. Bake tilapia 8 to 9 minutes or until flesh is opaque.

Flake tilapia into bite-sized pieces and serve over rice and broccoli mixture. This dish was very easy to make and low key. It also had a different taste than what I usually make. It had no spiciness but was well seasoned.  Next time, I’ll definitely add some chili powder.

Hungry yet?

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