1/6/2015
Pan-Seared Tilapia with Garlic Bok Choy and Brown Rice
4 servings
Tilapia:
600g (1.3 lbs) tilapia fillets
1/8 tsp. oregano
1/8 tsp. garlic powder
1/8 tsp. ground cumin
1/4 tsp. brown sugar
1.8 tsp. paprika
S+P
1 tbsp. olive oil
Preheat oven to 200°F.
Cut fillets in half, lengthwise.
Mix together spices and sprinkle evenly over tilapia fillets. Season with salt and pepper.
Heat an oven-proof pan on medium-high and add oil when the pan is hot.
Turn the heat down to medium and gently place and sear fillets, 2-3 minutes per side - until crispy and brown. Do not cook all the way through.
Stick the pan into the oven and remove after 6-7 minutes. The fillets should be browned on the outsides and moist on the insides.
Garlic Bok Choy:
1 package of bok choy, washed and segmented
2 cloves of garlic, minced
1/2 tbsp. olive oil
S+P
lemon juice
Bring a pot of salted water to boil.
Blanch bok choy in the pot and remove when water begins to boil again (~2-3 minutes).
Strain and run under cold water, or place in an ice bath to maintain its vibrant, green colour.
With the same pot, heat olive oil.
Sautêe minced garlic, add blanched bok choy, and season with lemon, S+P. Serve.
Brown Rice:
3/4 cup uncooked brown rice
1 1/2 cup vegetable or chicken stock
1 bay leaf
Combine rice, stock, and bay leaf in a pot with a lid.
Bring to a boil.
Turn down to a simmer and cook for 30 minutes.
Turn off the heat and let it sit covered for 20 minutes. Fluff with a fork and serve!
jlocooks <3








