Tag Archives: Olive oil

Lemon Garlic Dill Tilapia

With warmer weather finally here, my recipe rut that I was in seems to be thawing out. I apologize for not posting much lately. I also feel happier and ready for lighter dishes that don’t seem so appealing during the cold weather. This fish dish is a great spring dish that goes great with a rice  or quinoa dish and various vegetables including spinach as pictured below or asparagus. I made this on one of the nights that my husband had work and had the leftovers the next day for lunch. Very flavorful and tender without being unhealthy. Hope you enjoy this as much as I did, here is the recipe:

Lemon Garlic Dill Tilapia – Serves 4

Ingredients:

  • 4 fresh or frozen then thawed Tilapia filets (mine were about 4 ounces each)
  • 1/4 of a teaspoon of garlic powder
  • 1 teaspoon of dried dill
  • 1/2 teaspoon of black pepper
  • 1/4 teaspoon of sea salt
  • Extra virgin olive oil cooking spray or extra virgin olive oil
  • 1 lemon sliced into wedges for serving with the fish

Directions

  1. On medium-high heat, heat up a large pan.
  2. Mix garlic powder,  dried dill, black pepper, and sea salt together in a small bowl to make your seasoning mix.
  3. Coat each side of the fish lightly with this seasoning mix and then with cooking spray or olive oil.
  4. Once the pan is fully heated (about two to three minutes depending on your stove),  arrange your seasoned tilapia in the pan.
  5. After about three minutes, very gently move fish in the pan to prevent the fish from sticking to the pan.
  6. Cook fish for another three to four minutes and then gently flip each fish filet.
  7. Cook four to five more minutes, or until lightly golden brown.
  8. Squeeze lemon over the fish and enjoy.
Served over seasoned spinach in this picture.
Shown here served over seasoned spinach sauteed in extra virgin olive oil.
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Tuna Burgers

This will be the first fish/seafood recipe on this blog.  This is a cross between a crab cake and a salmon burger. These can be eaten like a crab cake with aioli or tartar sauce or like a burger using tuna melt fixings like cheese and tomato on a gluten free bun or lettuce leaves. I don’t cook a lot of seafood or fish at home since my husband is very allergic to all fish and seafood. However,  I make these and some other seafood/fish dishes when he is not home. I do enjoy seafood and fish, but don’t eat either of these more than a few times a month due to my husband’s allergies and the fact that most seafood and fish is expensive. I also converted these into a gluten free and paleo friendly recipe using almond meal from Trader Joe’s in place of the bread crumbs. These are budget friendly for a fish dish though and are easy to make, enjoy!

Tuna Burgers – Makes 2 large burgers or 4 smaller burgers

Ingredients:

  • 4oz can of tuna
  • 1 egg
  • 1/3 cup of almond meal or almond flour
  • 1/4 teaspoon of onion powder
  • 1/4 teaspoon of garlic powder
  • 1/4 teaspoon of black pepper
  • 1/8 teaspoon of salt
  • 2 Tablespoons of extra virgin olive oil or olive oil cooking spray
  • Optional: 2 slices of mozzarella or cheddar cheese

Directions:

  1. Mix tuna and egg together in a medium sized bowl until both ingredients are completely mixed together.
  2. Add almond meal/flour, onion powder, garlic powder, black pepper, and salt and mix them completely into the tuna mixture.
  3. Coat a medium sized pan with extra virgin olive oil or olive oil cooking spray.
  4. Form 2 tuna patties and fry them in a large pan on medium heat for 10 minutes, flipping halfway through.
  5. Add a slice of cheese to each patty if using cheese after flipping the tuna patties halfway though.
  6. Serve and enjoy on your plate, cut into bite sized pieces for a salad, on romaine lettuce leaves, or on a gluten free hamburger bun with the condiments of your choice.

Tuna Burger

Portabella Mushroom Italian Chicken

Here is a chicken recipe that I often make, which goes well with rice and veggies. Also is a great way to spruce up chicken breasts and is great for those who like mushrooms a lot like I do.

Portabella Mushroom Italian Chicken – Serves 4

Ingredients:

  • 4 skinless, boneless chicken breasts
  • 1 1/3 cups of sliced baby bella mushrooms
  • 2 Tablespoons of Extra Virgin Olive Oil
  • 1 tsp garlic powder
  • 1 tsp black pepper
  • 1 tsp dried basil
  • 1/2 tsp sea salt
  • 4 Slices of part skim mozzarella cheese

Directions:

  1. Heat the olive oil in a skillet over low to medium heat. Place chicken in the skillet, and season with garlic powder, basil, sea salt, and black pepper on both sides. Cook 10-15 minutes or until juices run clear, flipping chicken halfway through. Set chicken aside on a plate and cover the plate to keep the chicken warm.
  2. Stir mushrooms into the skillet, and cook until tender, stirring them with a spoon to cook them evenly. Return chicken to skillet and top each piece of chicken with mushrooms and then with a slice of cheese (feel free to cut slice to fit each piece if needed) . Cover skillet, and continue cooking 5 minutes, or until cheese is melted.
  3. Serve with favorite side dishes and enjoy. Here is a picture of the chicken with brown rice and baby spinach.

 

Butternut Squash and Sweet Potato “Noodles” in Garlic and Herb Butter Sauce

I have been exploring different ways to enjoy seasonal vegetables and to take advantage of the best produce that fall has to offer. This take on butternut squash and sweet potatoes transformed into noodles with a julienne peeler offers another way to enjoy these as a fall side dish or a light, healthy meal.

Butternut Squash and Sweet Potato “Noodles” in Garlic and Herb Butter Sauce – Serves 2 to 4 as a side dish, serves 1 to 2 as a main dish

Ingredients:

  • 1 small sweet potato
  • 1/2 butternut squash
  • 1/2 cup of diced onion (about 1 small onion)
  • 1 tablespoon of butter
  • 1/4 teaspoon of sea salt
  • 1/4 teaspoon of black pepper
  • 1/4 teaspoon of thyme
  • 1/4 teaspoon of garlic powder
  • 1/2 tablespoon of extra virgin olive oil

Directions:

  1. Peel your sweet potato and butternut squash with a peeler.
  2. Julienne the sweet potato and about 1/2 of the butternut squash using a Julienne peeler to make noodles. I recommend using the “neck” part of the squash.  There will be approximately 1 1/2 cups of sweet potato and 1 1/2 cups of butternut squash “noodles” by the time you are done peeling your sweet potato and butternut squash.
  3. Dice 1 small onion or until you have 1/2 cup of diced onion.
  4. Heat up a large pan to medium heat and put a tablespoon of butter into the pan.
  5. Add sea salt, black pepper, thyme, garlic powder, and diced onions to the pan once the butter is melted and completely coating the pan.
  6. Saute the onions for 3-5 minutes or until the onions are completely cooked through and translucent.
  7. Add extra virgin oil to the pan and stir the olive in the pan.
  8. Add butternut squash and sweet potato noodles in pan.
  9. Turn up the pan to medium high heat and cook noodles for 4-6 minutes or until noodles are fully cooked, stirring the noodles every minute or so.
  10. Serve and enjoy!

Butternut Squash and Sweet Potato Noodles in Garlic and Herb Butter Sauce

Grilled Chicken Parmesan

I have always been a big fan of Italian food and I always cook an Italian style dish at least once a week. Growing up in an Italian neighborhood I had a lot of exposure to Italian food and pasta from a young age both from my family and the neighbors. While I was never served Chicken Parmesan without the breading as a child, later on as an adult I have had Chicken Parmesan that way a few times at Italian restaurants.

Now as someone who has been gluten free for over six months due to a gluten intolerance, this dish  is one of the dishes that helps me to satisfy my common Italian food cravings. I had first done this recipe as a guest post over a year ago when I had my other recipe blog  (the original post is http://healthyrunnerwife.com/2012/11/27/guest-post-grilled-chicken-parmesan-recipe-gluten-free-2/#comments). I had no idea I was going to end up finding out I was gluten intolerant in a matter of months and simply took the guest post as a challenge. I am glad to have this chicken dish now in my cooking arsenal. I think you all will enjoy this easy to throw together chicken dish. This is great with gluten free spaghetti and tomato sauce on the side or as a chicken dish with other side dishes.  Here is Chicken Parmesan that chicken lovers whether gluten free or not can enjoy together.

Grilled Chicken Parmesan – Serves 4

Ingredients:

  • 4 skinless, boneless chicken breasts
  • Olive oil cooking spray
  • 1/2 of a teaspoon of Italian seasoning
  • 1 cup of tomato sauce
  • ½ cup of part skim shredded mozzarella
  • 1 Tablespoon of Parmesan Romano (the kind from the pasta aisle is fine, that is what I use)

Directions:

  1. Coat large pan lightly with olive oil cooking spray.
  2. Place chicken in pan and season each piece with ¼ of a teaspoon of Italian seasoning.
  3. Cook chicken on low to medium heat for about 10-15 minutes or until juices run clear, flipping chicken halfway through.
  4. Set chicken aside on a plate and add tomato sauce to the pan. Make sure the pan is on low heat before adding the sauce to the pan.
  5. Put the chicken back in the pan. Make sure to coat both sides of chicken with tomato sauce.
  6. Top each piece of chicken with a light sprinkle of Parmesan Romano and 2 tablespoons of shredded mozzarella.
  7. Cover pan with lid and simmer the chicken in tomato sauce until the cheese melts (about 2-3 minutes).
  8. Serve with side dishes or gluten free pasta  and enjoy!

Mushroom, Pea, and Onion Brown Rice Pilaf

I came up with this using the idea of peas and onions, a common vegetable combo. I added mushrooms in since I am a big fan of them and enjoy them sometimes with peas and onions as a vegetable side dish. Add in some rice and seasonings and you have a heartier, gluten free side dish that can also be a light meal. Also makes for a quick dish to make when you don’t have a lot of time to cook.

Mushroom, Pea, and Onion Brown Rice Pilaf – Serves 4 as a light meal, serves 6-8 as a side dish.

Ingredients:

  • 4 cups of cooked brown rice
  • 2 cups of chicken or vegetable broth (I used vegetable broth)
  • 2 cups of frozen or canned green peas (I used frozen peas)
  • 1 medium onion
  • 1 6 to 8 oz container of fresh, sliced mushrooms
  • 2 TBSP of extra virgin olive oil
  • 1 TBSP of grated Parmesan cheese (The kind from the pasta aisle is fine)
  • 1/4 tsp of black pepper
  • 1/4 tsp of sea salt
  • 1/4 tsp of garlic powder

Directions:

1. Cook rice according to directions on the bag or box and make 2 cups of cooked rice.
2. Finely dice white onion into smaller sized, bite sized pieces with a knife or food processor.
3. Add extra virgin olive oil to a large pan and add all remaining ingredients to the pan.
4. Cook vegetables on medium heat for 5 minutes or until mushrooms are fully cooked and are starting to brown. Onions will be fully cooked by the time the mushrooms are done.
5. Add rice to the pan and mix everything together. Cook for 2-3 more minutes, stirring everything together.
6. Serve and enjoy!

Image

* This dish would be great served with additional vegetables and chicken, fish, or steak. This also can become a main dish with one of more of the following: diced chicken, shredded mozzarella cheese, crumbled bacon, etc.