Tag Archives: sides

Pan Fried Tilapia with Curried Greens

Two for one today! Here is a super simple, quick dinner that we all need right now. The fish is as simple as they come but still incredibly simple. Try different seasoning blends (preferably salt free or low sodium) to mix it up. The greens are a great side to try out strong flavored greens. Experiment with different leafy greens – I love mustard greens, but chard and collards are also excellent here. There is an entire world outside of kale.

Happy eating!

Pan Fried Tilapia (Serves 4)

Pan Fried Tilapia

4 tilapia fillets
1 teaspoon lemon pepper
1 tablespoon canola oil

1. Lightly season fish with lemon pepper (or desired seasoning, see note).
2. Heat oil over medium-high heat in a medium-sized skillet. Add fillets. Cook for 4-6 minutes per side, flipping once. Cook until fish flakes easily – internal temperature of 145 degrees.

Nutritional Information (amount per serving):

Calories: 143
Protein: 23 g
Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 58 mg
Carbohydrates: less than 1 g
Fiber: less than 1 g
Sodium: 60 mg

Curried Greens (Serves 4)

Curried Greens

1 tablespoon canola oil
2 teaspoons grated fresh ginger
2 cloves garlic, minced
1 large bunch greens (collards, mustard, kale)
½ onion thinly sliced
2 tsp curry powder
1 tsp sugar
1 (15.5 oz) can light coconut milk
2 tablespoons lime juice

1. Heat oil in a large nonstick skillet over medium-high. Add ginger, garlic, greens, and onion; saute 3 minutes, until greens and onion begin to soften. Stir in curry powder; cook 30 seconds.
2. Stir in sugar and coconut milk; cook until reduced by half, about 6 minutes, stirring frequently.
3. Stir in juice; reduce heat to medium, and cook 2 minutes. Serve.

Nutritional Information (amount per serving):

Calories: 282
Protein: 4 g
Fat: 28 g
Saturated Fat: 22 g
Cholesterol: 0 mg
Carbohydrates: 9 g
Fiber: 2 g
Sodium: 26 mg

Source: adapted from Cooking Light

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Mashed Potatoes – a showdown with a nemesis

Back when my husband and I were first married, we basically stopped eating regular potatoes. Our apartment had a VERY warm kitchen, where they always seemed to rot. And sweet potatoes were less expensive at our local produce market. We made the switch and didn’t look back for several years.

In the past three years, I’ve started moving back into the realm of regular potatoes more. My kids really like them. I have run across a problem though – mashed potatoes. They seem to be my nemesis. The only way I could make edible mashed potatoes was turn off my dietitian brain and add so much salt, butter, sour cream, cheese, etc. They were delicious, but I knew I needed a compromise.

I found this recipe and LOVED it. I will say, I don’t know that they are a good stand in for ALL uses of mashed potatoes. For a holiday dinner, I would still go for regular and just turn off my dietitian brain. It’s the holidays. It’s ok. But for a regular weeknight, these are quick and delicious!

Mashed Potatoes with Turnips and Apples (Serves 4)

Mashed Potatoes with Turnips and Apple

2-3 large turnips, chopped (1½ cups)
1 large yukon gold potato, chopped
1 fuji apple, chopped
1 bay leaf
¼ cup light sour cream
1 tablespoon unsalted butter
¼ tsp salt
¼ tsp pepper

1. Place turnips, potato, apple, and bay leaf in a medium saucepan; cover with water to 2 inches above vegetable mixture. Bring to a boil; cook 10 minutes or until tender. Drain. Discard bay leaf.

2. Return vegetable mixture to pan. Add remaining ingredients; mash to desired consistency.

Nutritional Information (Amount per serving):

Calories:
Protein:
Fat:
Saturated Fat:
Cholesterol:
Carbohydrates:
Fiber:
Sodium:

Recipe notes: I have subbed russet potatoes here, although I did peel it then. I’ve also subbed gala and red delicious apples. All worked fine. If you are concerned, you can flip the turnip to potato ratio and gradually play with the amounts over time to find the taste that best suits your family. I’ll post the recipe that includes the gravy pictures soon!

Source: Cooking Light

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