Broiled Tilapia with…..

January 14, 2011 at 6:31 PM | Posted in diabetes, fish, low calorie, low carb, tilapia, Uncategorized, vegetables | Leave a comment

Today’s Menu: Broiled Tilapia with Mustard Chive Sauce and Carrot & Yam Puree along with Harvest Grain Loaf Bread.

Fresh from the Food Network web site and courtesy of  Giada De Laurentis! This turned out too good. I seen this on Food Network the other morning and had to try it. I’m not big on broiling but I might be after this, the Tilapia turned out fantastic. The Mustard Chive Sauce is perfect and would be for any fish. The Carrot &Yam Puree is a great side dish for any meal! I have both recipes that I will pass along. Enjoy these!

Carrot and Yam Puree

Serves:
4 to 6 servings

Ingredients

* 2 Tablespoons Extra-Virgin Olive Oil
* 1 large Onion, diced
* 3 cloves Garlic, minced
* 2 pounds Carrots, peeled and thinly sliced
* 2 pounds Yams, ends trimmed, peeled and cut into 3/4-inch pieces
* 1 teaspoon Kosher Salt, plus extra for seasoning
* 1/2 teaspoon freshly Ground Black Pepper, plus extra for seasoning
* 4 cups Low-Sodium Chicken Broth
* 1/2 cup Water

Directions

In a saucepan or Dutch oven, heat the oil over medium-high heat. Add the onion and cook until tender, about 5 minutes. Add the garlic and cook for 1 minute until aromatic. Add the carrots, yams, 1 teaspoon salt, and 1/2 teaspoon pepper. Cook for 5 minutes until slightly softened. Add the stock and water and bring to a boil. Reduce the heat and simmer until the carrots are tender, about 25 minutes. Using a ladle, remove 2 cups of the cooking liquid and reserve. Using an immersion blender, puree the mixture until slightly chunky, adding the reserved cooking liquid, 1/4 cup at a time, if needed. Season with salt and pepper, to taste.

Cook’s Note: The carrot mixture can also be drained in a colander and working in batches, blended in a food processor or blender.

Broiled Tilapia with Mustard-Chive Sauce

Ingredients

* Vegetable oil cooking spray
* 4 (5 to 6-ounce) Tilapia fillets
* Extra-Virgin Olive Oil, for drizzling
* Kosher Salt and freshly Ground Black Pepper
*

Sauce:

* 1/4 cup plain, full-fat Greek yogurt
* 2 teaspoons agave Nectar or Honey
* 1 teaspoon Dijon mustard
* 1/4 cup Lemon Juice (from 1 large lemon)
* 2 tablespoons chopped fresh Chives
* Kosher Salt and freshly Ground Black Pepper

Directions

For the fish: Preheat a broiler. Spray a small baking sheet or glass baking dish with vegetable oil cooking spray. Set aside.

Drizzle the Tilapia fillets on both sides with olive oil and season with salt and pepper. Arrange the fillets in a single layer on the prepared baking sheet and broil until cooked through and the flesh flakes easily with a fork, about 6 to 8 minutes. Set aside to cool slightly.

For the sauce: In a small bowl, mix together the yogurt, agave nectar, and mustard until smooth. Whisk in the lemon juice and chives. Season with salt and pepper, to taste.

Transfer the Tilapia to a serving platter and drizzle with the sauce.