I always feel that fish is the original fast food. It cooks in just minutes. For this 5-minute recipe, I use tilapia, because its easily available, reasonably priced and goes well with the sauce. The sauce has an unusual ingredient, ketchup. I was surprised to find that several top chefs use it in their sauces. It adds a sweet and tangy flavor. Soy sauce and vinegar finish this easy sauce.
Whenever I cook basmati rice, my family wants to know if I’m making popcorn. Indian basmati rice has a distinct flavor and smells like popcorn while cooking. I was delighted to find that It now comes in a microwaveable package that takes only 2 minutes in a microwave oven. It makes a quick finish to this dinner.
HELPFUL HINTS:
•Any type of firm white fish can be used for this recipe. Count 10 minutes cooking time for each inch of thickness.
•Any type of rice can be used. Look for microwaveable packages.
COUNTDOWN:
•Prepare all ingredients.
•Make rice.
•Make tilapia.
SHOPPING LIST
To buy: 3/4 pound tilapia fillets, 1 bottle reduced-sodium soy sauce, 1 bottle white distilled vinegar, 1 can olive oil spray, 1 large tomato, 1 bunch scallions and 1 package microwaveable basmati rice.
Staples: Olive oil, ketchup, salt and black peppercorns.
SWEET AND SOUR GLAZED TILAPIA
Recipe by Linda Gassenheimer
1/4 cup ketchup
2 tablespoons reduced-sodium soy sauce
2 tablespoons white distilled vinegar
Olive oil spray
3/4 pound tilapia fillets
Salt and freshly ground black pepper
1 large tomato, cut into 1/2-inch cubes (1 cup)
Mix ketchup, soy sauce and vinegar together in a small bowl. Set aside. Heat a medium-size nonstick skillet over medium-high heat and spray with olive oil spray. Add tilapia and saute 3 minutes for a 1/2-inch fillet. Carefully turn the fish over and saute 2 minutes. Add salt and pepper to taste to the cooked side of the fish. Remove to a plate. Add the sauce to the skillet and cook 30 seconds until it just starts to bubble. Spoon the sauce over the fish and spread the tomato cubes on top.
Yield 2 servings.
Per serving: 239 calories (20 percent from fat), 5.3 g fat (1.5 g saturated, 2.5 g monounsaturated), 84 mg cholesterol, 36.7 g protein, 13.7 g carbohydrates, 1.4 g fiber, 613 mg sodium.
BASMATI RICE
Recipe by Linda Gassenheimer
1 package microwaveable basmati rice
1 tablespoon olive oil
2 scallions, sliced
Salt and freshly ground black pepper
Microwave rice according to package instructions. Measure 1 1/2-cups and save the remaining rice for another meal. Place the 1 1/2-cups rice in a bowl and add the olive oil, scallions and salt and pepper to taste. Toss well. Add to the plates with the tilapia.
Yield 2 servings.
Per serving: 234 calories (27 percent from fat), 7.1 g fat (1.1 g saturated, 3.3 g monounsaturated), no cholesterol, 3.6 g protein, 38.1 g carbohydrates, 1.0 g fiber, 5 mg sodium.
