Dilled Tilapia with Julienne Vegetables

Name: Dilled Tilapia with Julienne Vegetables
Yield: 4 servings
Ingredients: 1/4 cup (50 mL) dry white wine such as Sauvignon Blanc; 2 tbsp (30 mL) fresh lemon juice; 2 tbsp (30 mL) olive oil; 2 garlic cloves, pressed; 1/2 tsp (2 mL) salt; 1/2 tsp (2 mL) All-Purpose Dill Mix; 2 large zucchini; 1 medium carrot, peeled; 1 small red bell pepper; 4 tilapia fillets (4-6 oz/125-175 g each); 1/2 tsp (2 mL) salt; 1/2 tsp (2 mL) All-Purpose Dill Mix; 1/4 tsp (1 mL) coarsely ground black pepper; Olive oil

Prep 15 min

Cook 10 min

Ready in 25 min

A medley of fresh vegetables in place of pasta is a nice accompaniment for seasoned tilapia fillets.

Ingredients

1/4 cup (50 mL) dry white wine such as Sauvignon Blanc
2 tbsp (30 mL) fresh lemon juice
2 tbsp (30 mL) olive oil
2 garlic cloves, pressed
1/2 tsp (2 mL) salt
1/2 tsp (2 mL) All-Purpose Dill Mix

2 large zucchini
1 medium carrot, peeled
1 small red bell pepper
4 tilapia fillets (4-6 oz/125-175 g each)
1/2 tsp (2 mL) salt
1/2 tsp (2 mL) All-Purpose Dill Mix
1/4 tsp (1 mL) coarsely ground black pepper
Olive oil

Directions

Prepare grill for direct cooking over medium-high heat. For vinaigrette, whisk together ingredients in Small Batter Bowl; set aside.
For vegetables, cut zucchini and carrot into julienne strips with Julienne Peeler. Slice bell pepper into thin strips with Santoku Knife. Place vegetables into Large Micro-Cooker® and set aside.
Season tilapia with salt, dill mix and black pepper; lightly spray with olive oil. Grill tilapia, covered, 3 minutes or until grill marks appear. Turn tilapia over using BBQ Jumbo Turner; grill 3-4 minutes or until tilapia flakes easily with a fork.
Meanwhile, microwave vegetables, covered, on HIGH 3-4 minutes or until crisp-tender. Microwave vinaigrette on HIGH 1 1/2-2 minutes or until mixture comes to a boil. Divide vegetables evenly among serving plates; top with tilapia and drizzle with warm vinaigrette.

Yield:

4 servings

Nutrients per serving:

Calories 210, Total Fat 8 g, Saturated Fat 1.5 g, Cholesterol 55 mg, Carbohydrate 9 g, Protein 24 g, Sodium 650 mg, Fiber 3 g

U.S. Diabetic exchanges per serving:

2 vegetable, 3 low-fat meat (0 carb)

Cook's Tips:

The Julienne Peeler makes quick work of cutting vegetables into thin strips. Use julienne-cut vegetables as a fresh, colorful side dish.

Though originally hailing from Africa, tilapia are currently farm-raised worldwide for their slightly sweet flavor and fine texture. Tilapia is firm enough to hold up to grilling. Salmon can be substituted for the tilapia, if desired.

For vinaigrette, 1/4 tsp (1 mL) dried dill weed can be substituted for the All-Purpose Dill Mix. For tilapia, 1/4 tsp (1 mL) dried dill weed can be substituted for the dill mix.