January 13, 2011

Broiled Tilapia & a Butternut Squash & Carrot Puree

I have been lucky enough to have the morning sickness almost completely at bay now. i don't really know why, but one day I just started feeling a whole lot better, and I could not be more thankful for that. Because I spent the last 10 weeks eating whatever I could stomach, my diet definitely was not at it's best, and now that I feel better I have been trying my best to eat as healthy and natural as I can. This recipe is definitely light and healthy. It is packed full of protein and essential vitamins your body needs, not to mention it is really delicious. I saw Giada make it a few days ago, and decided I had to too. I changed a few things up, but it was such a simple recipe I didn't want to add more to take away from the simplicity of this dish. It is a quick dinner to make, and so good for you. The tilapia cooks in minutes, so you want to make your puree first, and then cook the tilapia last. 

Broiled Tilapia
Serves 4
4 Tilapia Filets
Extra Virgin Olive Oil
Salt and Pepper

Preheat your oven to broil. Lightly toss fish in olive oil, and season with salt and pepper. Place under broiler for 6-10 minutes until the fish is white and flaky. Top with yogurt sauce.

Dijon Yogurt Sauce
This sauce is really easy to make, and adds so much flavor to the fish without adding a ton of calories.
 1/4 cup plain full-fat Greek Yogurt
2 teaspoons Agave Nectar or Honey (I used honey)
1 1/2 teaspoons Dijon Mustard 
1/4 cup Lemon Juice (the juice of 1 large lemon)
2 tablespoons chopped fresh Green Onions
Sea Salt and freshly ground Black Pepper

In a medium sized bowl whisk yogurt, honey, and dijon. Whisk in lemon juice, onions, and salt & pepper. 

Butternut Squash & Carrot Puree
The original recipe called for yams and carrots, but I had butternut squash on hand, and loved the way it turned out. Plus, the next day we added extra vegetable stock to the puree and warmed it up for a delicious butternut squash soup!
Serves 8
1 small to medium butternut squash, peeled, seeds removed, and cut into 1 inch pieces. 
4 large carrots, peeled, and cut into 1 inch pieces
1 large onion, roughly chopped
2 cloves garlic, roughly chopped 
3 tablespoons extra virgin olive oil
3-4 cups chicken stock
Salt & Pepper

In a saucepan or dutch oven, heat oil over medium-high heat. Add in the onions and a pinch of salt, and saute until onions are translucent and soft. Add in garlic and saute 2 more minutes. Add in veggies and saute 5 minutes more. Add in the chicken stock (just enough to barely cover the veggies). Simmer on medium for 20-30 minutes until the veggies are tender. Use a ladle to reserve 2 cups of the cooking liquid and reserve. Using and Immersion Blender or Transfer to a food processor or blender and blend until desired consistency. Add in more liquid as needed, and season to taste. 

1 comment:

  1. I used a tarragon dijon mustard and also delish!