Parmesan-sage crusted swai with roasted broccoli on rice
1 large fillet swai, tilapia or other whitefish (or 2 small fillets)
1/2 bunch broccoli, washed & cut into florets
3/4 cup brown rice
1 piece whole wheat bread
1/4 cup Parmesan cheese
1/4 t. onion powder
1/4 t. garlic powder
1 t. sage
Cook rice according to directions or in a rice cooker.
If frozen, defrost the fish in cool, running water, about 10 minutes (the water doesn't have to be fast-moving, but a little action helps the process).
Cut broccoli and roast with a little canola spray & salt & pepper. Its helpful to use a baking sheet or stoneware piece that has enough room for the broccoli & fish.
While the broccoli is roasting, in a blender or food processor, blend the bread, parmesan, & spices until crumbly & set aside.
Serve the fish with broccoli over rice, squeeze on a little fresh lemon juice & enjoy!