Pan-Fried Tilapia and Herbed Yogurt

This is a delicious and easy way to serve Tilapia, which requires very little cooking time and is delicious!

 

Ingredients

• 1/2 cup low fat probiotic yogurt
• 1/4 cup (60 mL) chopped fresh cilantro
• 2 green onions, finely chopped
• 2 tsp (10 mL) grated lime zest
• 2 tsp (10 mL) lime juice
• 2 pieces (each 4 oz/115 g) tilapia fillets
• 1/4 tsp (2 mL) salt
• 1/4 tsp (2 mL) pepper
• 1/4 cup (125 mL) all-purpose flour
• 1 tbsp (30 mL) extra-virgin olive oil

Preparation

In small bowl, mix together yogurt, cilanttro, green onions, lime zest and lime juice. Set aside.

Sprinkle both sides of fish with salt and pepper; coat in flour. In large skillet, heat oil over medium heat; fry fish, turning once, until golden and fish flakes easily when tested, 4 to 5 minutes. Serve with yogurt sauce.

Pineapple Salsa

This is a tasty salsa that you can use over fish or chicken to give it a nice zing! 


Ingredients:

• 1 can Dole pineapple rings, cubed
• 1 green onion, thinly sliced
• 1/4 cup diced red onion
• juice and zest of one lime 
• 1/2 tsp dried red hot chili peppers, or to taste (optional) 
•  Directions:
• Stir all ingredients together in a bowl and allow flavours to blend for about ten minutes
• serve over cooked fish or chicken

Stuffed Crimini Mushrooms

Ingredients:

36 mushrooms (crimini, stems removed)

12 cup olive oil

2 12 cups yellow onion (chopped)

13 cup shallot (minced)

6 cloves minced garlic

3 tbsps italian flat leaf parsley (chopped)

34 cup chopped fresh chives

3 ozs lemon juice

2 cups bread crumbs (fresh)

5 ozs gruyere cheese (shredded) 

	-Bring a large pot of water to a boil. Add mushrooms, and cook for about 3 minutes. Drain, and set aside to cool.
	-Heat olive oil in a large skillet over medium heat. Add the onion, shallot, garlic, parsley, and chives. Cover, and let the vegetables sweat for a few minutes to release the aromas. Remove from heat, and stir in the breadcrumbs and lemon juice.
	-Preheat the oven's broiler. Scoop out the mushroom caps, and fill with the bread crumb mixture. -Place on a baking sheet. Top with shredded cheese.
	-Broil for 3 to 5 minutes, until cheese is melted. Serve hot.

Balsamic Roasted Vegetables

Grilled and lightly dressed vegetables are delicious served warm or at room temperature. Red or yellow peppers (or a combination) add colour. Leftovers can be used in sandwiches the next day.

Ingredients

4 sweet bell peppers/red and yellow
2 medium zucchini
1 small red onion
Balsamic Dressing:
1/3 cup olive_oil
3 tbsp balsamic_vinegar
1 tsp minced fresh rosemary
1/2 tsp each salt and freshly ground black pepper

Preparation

Core and seed sweet peppers; cut into 1-inch (2.5 cm) widths and place in large bowl. Cut zucchini lengthwise into 1/4-inch thick strips; add to bowl.

Cut onion into 1/2-inch thick rings; set aside on plate.

Balsamic Dressing: In bowl, whisk together oil, vinegar, rosemary, salt and pepper. Toss half with vegetables, brushing over onions; let stand for 10 minutes.

Place vegetables on greased grill, or on grill pan on stove-top, over medium-high heat; cover and grill, turning once, until tender and lightly charred, 10 to 15 minutes. Remove to platter, drizzle with remaining dressing.