Tilapia with Quinoa and Black Beans
This delicious combination of crispy fried fish, nutty quinoa, and black beans comes from reader Sal D’Amato, of San Carlos, California.
SERVES 4 | TIME 30 minutes
1 cup quinoa, rinsed 3 tbsp. olive oil, divided 1 cup canned black beans, drained and rinsed 1 cup each chopped tomatoes and thinly sliced zucchini 2 tbsp. fresh lemon juice 1 tsp. paprika
4 skinned, boned tilapia fillets (about 1 lb. total)
Kosher salt and freshly ground black pepper 1
⁄3 cup sliced green onions
1. Cook quinoa as package directs. 2. Meanwhile, heat 1 tbsp. oil in a saucepan over me- dium heat. Add beans, tomatoes, zucchini, lemon juice, and paprika and cook, stirring occasionally, until warm, about 5 minutes. Season vegetable mixture and fish with salt and pepper. 3. Heat remaining 2 tbsp. oil in a large frying pan over medium-high heat. Add fish and cook until browned underneath, 6 to 7 minutes; turn and cook until center just flakes, about 2 minutes more (test with a knife). 4. Serve fish with quinoa and vegetable mixture, sprinkled with green onions.
PER SERVING: 407 cal., 31% (126 cal.) from fat; 31 g protein; 14 g fat (2.2 g sat.); 41 g carbo (5.6 g fiber); 186 mg sodim; 55 mg chol.
Though tilapia is native to North Africa, this firm- textured, white-fleshed fish is now farm-raised all over the world. A lot of farmed tilapia comes from China and Taiwan, where, unfortunately, farms are major pollut- ers. Central American tilapia is less problematic, but the most environmentally friendly tilapia farms are in the U.S.; ask at your fish shop about the source of the tilapia it sells.
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Pan-fried Trout with Smoked Salmon
Janie Hibler, author of several cookbooks about Northwest food, invented this dish about 25 years ago while at her family’s cabin in Washington’s Cascade Range.The combination came about when she had smoked salmon in the fridge and her kids brought in fresh trout they’d caught at Swift Creek Reservoir.
SERVES 8 | TIME 40 minutes 8 whole trout (41
⁄2 room temperature
1 tsp. kosher salt, divided, plus more to taste 8 thin slices smoked salmon (4 to 5 oz. total; see Quick Tips below)
1 cup cornmeal ⁄2
5 to 7 tbsp. extra-virgin olive oil, divided 1 lb. (2 pts.) mini multicolored bell peppers, seeds and ribs removed and cut in half lengthwise (see Quick Tips below) 2 limes, cut into wedges
1. Preheat oven to 150°. Sprinkle inside of each trout with a little salt (use about 1
with a single slice of smoked salmon. In a large, shal- low dish, combine cornmeal and remaining 1
tsp. total). Stuff each ⁄2
Turn fish in cornmeal to coat evenly. 2. Pour 2 tbsp. oil into each of two 12-in. frying pans, preferably nonstick, and warm them over medium heat. (Or warm a large griddle over two burners.) Put 3 fish in each pan and cook, turning once, until golden brown outside and no longer translucent in the center, 8 to 9 minutes total; reduce heat if fish start to get too brown. Transfer fish to one or two large platters and keep warm in oven. Repeat cooking in one pan with 1 to 2 more tbsp. oil and remaining fish. 3. If pan (or griddle) is dry, add 1 more tbsp. oil. Set pan over medium-high heat and quickly cook peppers, stir- ring, until they’re softened and lightly browned, about 5 minutes. Sprinkle with salt to taste and scatter on top of fish. Serve with lime wedges. Quick Tips: Use soft, cold-smoked salmon, also called Nova-style salmon or Nova lox. Find mini bell peppers at Trader Joe’s or farmers’ markets, or use 1 lb. regular-size bell peppers, seeds and ribs removed and quartered.
PER SERVING: 290 cal., 53% (153 cal.) from fat; 23 g protein; 17 g fat (2.7 g sat.); 11 g carbo (1.2 g fiber); 512 mg sodium; 55 mg chol.
lbs. total), cleaned and boned, at
6 fish & shellfish
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