Baked Herb Tilapia with Rice and Steamed Asparagus
Let's start with the Baked Herb Tilipia:
- fresh tilapia fillets (go for the fresh stuff - tastes better - no preservatives/processing)
- lemon juice
- olive oil
- dill weed
- onion powder (or chopped onions - I just cry like a baby when I cut onions, so I stick with the powder)
- parsley (go fresh if you can...but dried works just as well)
- lemon-pepper seasoning
- sea salt (only use normal table salt if you're desperate...this is supposed to be "healthy")
- minced garlic (either mince up some garlic cloves or buy minced garlic in the little glass jar)
Preheat the oven to 450-degrees. Drizzle olive oil in the bottom of a glass baking dish - use whatever size fits the fillets in an even layer. Then place the tilapia fillets in the bottom of the dish. Splash each fillet with a little lemon juice. Sprinkle the fillets with the dill weed, oregano, onion powder (or onion), parsley, lemon-pepper seasoning, sea salt, and minced garlic. I don't measure anything, but it's just a pinch or two of each spice/herb for each fillet. Turn over the fillets and sprinkle the seasonings on each fillet (again). Then bake at 450 for 15 minutes (or until the fish flakes easily with a fork).
Side Dish - Rice:
I've been using Lundberg Country Wild Whole Grain Brown Rice, a combination of long grain brown rice, whole grain Wehani rice, and whole grain Black Japonica rice. It's a simple side that just requires a dash of sea salt. No saturated/trans fat. No cholesterol. No sodium or sugar. Gluten free. Perfect for Brock's crazy diet.
Side Dish - Steamed Asparagus:
Just snap off the thick white ends of the asparagus and discard. Snap/cut the rest (including the tops) into bite size (1-inch) pieces. Throw into a veggie steamer and serve with a dash of sea salt. Simple and scrumptious. If you want a little more flavor, sprinkle with thyme and a hint of rosemary and garlic. Or if you're lucky enough to have a steamer with a "spice screen" (the steam rises up through a small screen where you put whatever spices you like) then no need to sprinkle the asparagus prior to serving.