RECIPE

Almond Tilapia and Herb Rice with Peas and Carrots

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
  • 1/2 lemon

Preparation

Heat the stock and 1 tablespoon butter in a pot until boiling. Stir in the rice and carrots and cover the pot. Simmer the rice for 12-13 minutes, then stir in the peas and scallions and cook for 3-4 minutes more. Turn off the rice and fluff with a fork. Stir in the dill and parsley.

While the rice cooks, toast the nuts in a skillet until golden, 5-6 minutes over medium heat. Remove the nuts and reserve.

Add 1 tablespoon EVOO and 1 tablespoon butter to a skillet. Season the fish with salt and pepper and dust the fish lightly in flour. Cook the fish fillets for 3-4 minutes on each side until golden and firm. Squeeze the juice of 1/2 lemon over the pan.

Serve the fish with lots of nuts on top and alongside the 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.

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