Tuesday, August 17, 2010

"Gremo lata" flavor

Eating Healthy can be a little work. Flavorful foods and new ideas isnt always easy for anyone, including a chef. Planning ahead makes it a little less daunting. I will continue to stress organization and preparation is key in any kitchen. A well stocked freezer, pantry and refrigerator can be a big help. Nothing is easier than going into the freezer and chosing your meat or fish. Pantry items such as rice, couscous, quinoa, pasta or potatoes always handy is a good thing. Fresh vegetables in the refrigerator, the Best! Fresh herbs in pots outside, Awesome!! I like preparing or at least knowing what I want to prepare ahead of time. So last nite, I went into the freezer and chose some frozen talapia that we had on hand. Fish once or twice a week is great for high protein low calorie dinners. This morning I decided to make the Tilapia with a "Gremolata Crust". Gremolata is an italian mixture of parsley, lemon zest, and garlic. Perfect for fish.  Its fresh, light and tasty.
Gremolata :
1 lemon zested and juiced
1/2 cup bread crumbs
3 Tbs chopped fresh parsley
2 cloves of garlic crushed
4 (4oz) peices of tilapia, cod  or any other white fish is good
2 tsp coarse mustard
Preheat oven to 400 degrees. Finely grate the zest and squeeze the juice from one of the lemons. Mix the zest with the breadcrumbs, parsley, and garlic. Reserve the lemon juice. Season with salt and pepper. Spray an oven proof pan with cooking spray and place the fish in. Spread the mustard evenly over the top of the fish, then sprinkle on the lemon juice. Spoon the breadcrumb mixture over the fish and press down lightly. Drizzle with olive oil. Bake until flakey and topping is crisp, about 20 min. ( depending on thickness of fish ).
My starch for this meal is a Tabouli wheat salad. I am making it according to the directions on the box but I am adding some roasted tomatoes. I already cut up some heirloom cherry tomatoes, tossed them in some black lava sea salt, pepper and olive oil. I roasted them on a sheet pan for about 20 min. at 400 degrees. It will give the tabouli salad some extra flavor and veggies! Roasted Asparagus with a splash of lemon will finish off this healthy dinner nicely. Now thats alota flavor! And under 400 calories for the meal,  a 4oz peice of fish, 1/2 cup of tabouli salad and 18 pencil thin asparagus stalks.  and remember.......Bite Me!

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