Wednesday, 26 March 2014

Baked Tilapia with Saffron Rice and Veggies (serves 4-8)

When I miss my grill I love to make tilapia in the oven. Seasoning is all up to your taste buds. I like to use fresh herbs in a bundle with some sea salt, pepper, and a touch of olive oil. This is a great fall or winter dish. 

What you will need
Four tilapia fillets 
A small bundle of rosemary, thyme, and oregano 
Pinch of sea salt and pepper to taste for tilapia and vegetables both
1 clove of minced garlic
1 zucchini cut into one inch long strips
1 yellow squash cut into one inch long strips
1 small yellow sweet onion diced small
1 cup of broccoli florets
  • 2 pinches good quality saffron threads (spice)
  • 4 tbsp extra virgin olive oil
  • 2 cups white basmati rice (preferred rice)
  • 3 3/4 cups of water with a pinch of salt (chicken stock is also delicious)
  • 1 tsp. salt
  • 1/4 cup of slivered almonds

You will want to make your saffron rice first since it takes about 45 minutes (makes 8 servings so just cut in half for 4 servings)
  1. Start by placing one pinch of saffron into a spice mortar and use a pestle to grind it into a powder
  2. Add the remaining saffron and do not crush
  3. Pour 1/4 cup hot water into the morar and allow to sit for 5 mins. (allows spice to bloom)
  4. Meanwhile rinse rice in a colander 
  5. Begin sautéing onion in a large deep pan on medium heat for 10 mins. so that onions Caramelize
  6. Add rice and stir for one min.
  7. Add saffron mixture and stir a bit
  8. Add water and salt or chicken broth
  9. Bring to a boil and then reduce down to a simmer for 20 mins. (rice should be soft and liquid absorbed when done
  10. Set rice aside with lid on and preheat oven to 350 degrees
  11. Place fish in a shallow baking dish and season with salt, pepper, and two tbsp of olive oil place herb pack on top and seal top of dish with foil
  12. Place in oven for 12-14 mins. 
  13. Meanwhile heat 1 tbsp olive oil on medium heat in small pan 
  14. Place zucchini and squash in the pan and sauté for 10 mins. or until tender
  15. Add one clove of garlic minced and sauté an additional min.
  16. Set aside vegetables and take fish out of oven. 
  17. I like to serve the fish over a bed of saffron rice surrounded by the vegetables with a sprinkle of slivered almonds on a platter in the middle of the table
From the Harvest Table

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