Basmati rice has a nutty-like flavor and really does smell a little like popcorn when cooking. It’s now available in a microwaveable package which helps to make this a 10-minute dinner.
Helpful hints:
- Use long-grain white rice if basmati is not available.
- Whole leaf frozen spinach may be used. Defrost and drain before using.
- Any type of fish fillet can be used. Cook it about 8 minutes per inch of thickness.
Countdown:
- Make rice and set aside.
- Make tilapia.
Shopping list:
To buy: 1 bottle peanut sauce, 1 can light coconut milk, 3/4 pound tilapia fillet, 1 package washed, ready-to-eat spinach, 1 package microwaveable basmati rice and 1 package shredded carrots.
Staples: canola oil, salt and black peppercorns.
Thai Tilapia with Peanut Coconut Sauce
Recipe by Linda Gassenheimer
2 tablespoons peanut sauce
3/4 cup light coconut milk
2 teaspoons canola oil
3/4 pound tilapia fillet
Salt and freshly ground black pepper
3 cups washed, ready-to-eat spinach
Mix peanut sauce and coconut milk together. Set aside. Heat canola oil in a small nonstick skillet over medium-high heat. Add tilapia and sauté 3 minutes, turn and sauté 3 more minutes for a fillet about 3/4-inch thick. Cook 2 minutes longer for a thicker (1-inch fillet.) Add salt and pepper to taste and remove to a plate. Add sauce mixture and spinach to skillet and boil 2 minutes or until the spinach wilts. Spoon sauce over fish and serve with rice.
Yield 2 servings.
Per serving:300 calories (42 percent from fat), 13.9 g fat (6.4 g saturated, 4 g monounsaturated), 84 mg cholesterol, 38.1 g protein, 7.2 g carbohydrates, 1.6 g fiber, 454 mg sodium.
Basmati Rice
Recipe by Linda Gassenheimer
1 package microwave basmati rice (1 1/2-cups cooked)
1 cup shredded carrots
2 teaspoons canola oil
Salt and freshly ground black pepper
Microwave rice according to package instructions. Measure 1 1/2-cup rice and reserve remaining rice for another time. Add carrots, oil and salt and pepper to taste. Toss well. Yield 2 servings.
Per serving: 231 calories (19 percent from fat), 4.9 g fat (0.4 g saturated, 3 g monounsaturated), no cholesterol, 3.8 g protein, 42.3 g carbohydrates, 2.2 g fiber, 40 mg sodium.
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