Recipe Database
Almond Tilapia and Herb Rice with Peas and Carrots
Yum-o! Family-Friendly
This menu is based on the back-in-the-day idea of a good, square meal: meat, vegetable and starch. The flavors have all gotten an update, though!
Ingredients
- 1 3/4 cups chicken broth or chicken stock
- 2 tablespoons butter, divided
- 1 cup long grain rice
- 2 carrots, peeled and chopped or shredded
- 1 cup frozen peas
- 3 scallions, finely chopped
- 3 tablespoons fresh dill, chopped
- A handful of flat leaf parsley, finely chopped
- 1/4 cup slivered or sliced almonds
- 1 tablespoon extra virgin olive oil (EVOO)
- 4 tilapia fillets (5-6 ounces each)
- Salt and pepper
- Flour, for dredging
- Juice of 1/2 lemon
Preparation
Heat stock and 1 tablespoon butter in a pot until boiling. Stir in rice and carrots and cover pot. Simmer rice 12-13 minutes, then stir in peas and scallions and cook 3-4 minutes more. Turn off rice and fluff with fork. Stir in dill and parsley.
While rice cooks, toast nuts in a skillet until golden, 5-6 minutes over medium heat. Remove nuts and reserve.
Add 1 tablespoon EVOO and 1 tablespoon butter to skillet. Season fish with salt and pepper and dust fish lightly in flour. Cook fish fillets for 3-4 minutes on each side until golden and firm. Squeeze the juice of 1/2 lemon over the pan.
Serve fish with lots of nuts on top and alongside veggie-herb rice.
This is one of many "Yum-o!" recipes – it's good and good for you. To find out more about Yum-o!, Rachael's nonprofit organization, go to www.yum-o.org.
