Wednesday, May 4, 2011

What's for dinner?

Parmesan-sage crusted swai with roasted broccoli on rice
Serves 2

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
1/2 lemon

Heat oven to 400 degrees.

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.

When the fish has defrosted, pat dry with paper towels & lay on baking sheet or stoneware with the broccoli. A hot cooking surface will help to cook the fish more quickly. Top the fish with crust mixture, pressing into the fish. Put the dish back into the oven for another 12-15 minutes until the fish is done & flaky. You can poke at the fish a bit in the thickest part & see if its done.

Serve the fish with broccoli over rice, squeeze on a little fresh lemon juice & enjoy!

No comments:

Post a Comment