Fit for ’15: Seared Swai fish with multigrains, pepper relish and tomato vinaigrette
Sautee green beans
Nutrition Info
Calories: 21.9
Fat: 1.2g
Carbohydrates: 2.5g
Protein: 0.7g
Ingredients
25 green bean, cleaned and blanched
1 garlic clove, minced
1 tsp kosher salt
dash of black pepper
1 tsp olive oil
Directions
Heat oil in Sautee pan, add green bean and cook for 3-4 minutes moving constantly, add the garlic and cook for 1 more minute.
Serving Size: 4 servings
Number of Servings: 4
Seared Swai Fish
Minutes to Prepare: 2
Minutes to Cook: 7
Number of Servings: 4
Ingredients
Swai Fillet, 12 oz
Olive Oil,1 tsp
Kosher Salt, 2 tsp
black, 1 dash
Tips
Don’t crowd the pan, the fish will not sear properly. Try not to flip the fish more than once
Directions
Season fish well on both sides. Heat oil in Sautee pan and add one or two fillets at a time cook for 3-4 min on one side or until it’s golden brown, flit the fillet and cook another 2-3 min.
Serving Size: makes 4 serving of 4 oz each fillet
Number of Servings: 4
Sautee Multi-Grain Rice
Nutrition Info
Calories: 154.5
Fat: 3.4g
Carbohydrates: 26.7g
Protein: 4.8g
Ingredients
1/4 cup of brown rice
1/4 whole grain quinoa
1/4 Barley
1/4 Farro wheat
1/4 red onion,1/4 inch dice
1 tomato, seeded, 1/4 inch dice
2 tsp of kosher salt
dash of black pepper
Directions
Soak grain for one day. When ready to cook, drain the grains and heat oil in Sautee pan toss in the onion until translucent 2-3 min, add the grains to the pan and cook for another 5. Add the tomato and cook for 1 more min. Season to taste
Serving Size: make 4/1 cup servings
Number of Servings: 4
Sautee green beans
Nutrition Info
Calories: 21.9
Fat: 1.2g
Carbohydrates: 2.5g
Protein: 0.7g
Ingredients
25 green bean, cleaned and blanched
1 garlic clove, minced
1 tsp kosher salt
dash of black pepper
1 tsp olive oil
Directions
Heat oil in Sautee pan, add green bean and cook for 3-4 minutes moving constantly, add the garlic and cook for 1 more minute.
Serving Size: 4 servings
Number of Servings: 4
Red bell pepper relish
Nutrition Info
Calories: 26.3
Fat: 1.2g
Carbohydrates: 3.6g
Protein: 0.7g
Ingredients
1 oz Red Bell Pepper
1 oz Average Roma Tomato
1 oz Red Onion Raw
1 oz Green Bell Pepper
1 oz Vinegar, white wine
as needed, Olive Oil
1 tsp Kosher Salt
dah Pepper, black
Directions
Heat oil in Sautee pan, combine all ingredients in pan and cook 3-5 min. Season to taste
Serving Size: makes 4/1 oz portions
Number of Servings: 4
Tomato vinaigrette
Nutrition Info
Calories: 56.1
Fat: 5.7g
Carbohydrates: 1.5g
Protein: 0.1g
Ingredients
1 concasse tomato (peeled and seeded tomato)
1 roasted garlic clove
1 tbsp of white wine vinegar
2 tbsp of lemon juice
1/5 tbsp of honey
5 tbsp of olive oil
1 tsp of kosher salt
dash of black pepper
Directions
Combine all ingredients in a blender except the olive oil.
Begin to blend and drizzle oil at a slow pace and season to taste
Serving Size: 12 one oz servings
Number of Servings: 12
