Dilled Tilapia with Julienne Vegetables

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

Ingredients

    Vinaigrette
  • 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
    Vegetables and Tilapia
  • 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

  1. Prepare grill for direct cooking over medium-high heat. For vinaigrette, whisk together ingredients in Small Batter Bowl; set aside.

  2. 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.

  3. 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.

  4. 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.

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