Parmesan-Crusted Tilapia with Riced Cauliflower and Corn and Zucchini

For dinner tonight we had this quick and healthy meal. It was really good. Not just good for being healthy, but actually good on its own.

I have only recently become a fish eater, within the last couple years, but I’m still quite particular about which type of fish I will eat. Tilapia is one that I will eat, and I only buy it fresh. Never frozen. I’m no fish expert, so I don’t claim to know what I’m doing, but I’ve been told that they fresher the fish the less fishy the taste. Luckily, my boys love fish, and I’m pretty sure it’s because G-Pa has been cooking trout for them since they were old enough to go fishing with him. They are also good veggie eaters, so I don’t have a problem trying to force veggies down their throats. With all the healthy changes we’ve made in our house I’m glad that we can now put fish on the menu. That means less boneless skinless chicken breasts (which I pretty much HATE) around here.

For the recipes:

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Parmesan-Crusted Tilapia

I used Rachel Ray’s recipe found here. I followed this recipe pretty closely, but I think I used more fish and added sea salt. Oh, and I didn’t have fresh parsley, so I just sprinkled some parsley flakes in, but certainly not a tablespoon if you are going that route.

Ingredients

• 3/4 cup freshly grated Parmesan cheese

• 2 teaspoons paprika

• 1 tablespoon chopped flat-leaf parsley

• 4 tilapia fillets (about 1 pound total)

• 1 lemon, cut into wedges

Directions

1. Preheat the oven to 400 degrees . In a shallow dish, combine the cheese with the paprika and parsley and season with salt and pepper. Drizzle the fish with olive oil and dredge in the cheese mixture. Place on a foil-lined baking sheet and bake until the fish is opaque in the thickest part, 10 to 12 minutes. Serve the fish with the lemon wedges.

**I cooked for about 18 minutes and let it set for about 10 before serving, or I found it to be too juicy. Some people like juice, but we don’t like to drink our fish around here.

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Riced Cauliflower

Ingredients

• cauliflower
• season to taste

Directions

1. 1. Steam as much cauliflower as you like until cauliflower is softened but slightly firm. Throw into a food processor and process just until cauliflower starts to look like rice. Season with sea salt or whatever you like. I added a little butter, a teaspoon or less (not margarine) so my children wouldn’t complain. Eat as a side or top with veggies or whatever you want!

**I have seen this cauliflower rice processed raw without steaming first and then microwaved, but I’m not keen on microwaving the nutrients out of my food, so I don’t use the microwave. This is the method that has worked best for me.

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Corn and Zucchini

Ingredients

• frozen sweet white corn (I use Organic super sweet white corn)
• 2 zucchini, diced
• chicken broth for cooking
• Mrs. Dash Garlic and Herb seasoning
• sea salt

Directions

1. Add some chicken broth or veggie broth to the bottom of a frying pan (just enough to keep veggies from sticking to the pan, add more as needed), and then add diced up zucchini. Season with Mrs. Dash Garlic and Herb seasoning, to taste. When zucchini is almost cooked add frozen corn kernels. Season with sea salt to taste, and cook for a few minutes until corn is no longer frozen.