Tilapia Baked in Foil with Zucchini and Tomatoes

I love it when I find a recipe and instantly know a) it’s going to be delicious and b) it’s going to be a regular in the quick weeknight meal rotation (along with midnight asparagus & creamy eggs and eggs baked in roasted tomatoes…I obviously have an egg obsession).

 

This is a Cooks Illustrated/America’s Test Kitchen recipe….which NEVER fail (this gratin is from the same publication and is just as delicious!). It’s one of my long standing magazine subscriptions. I have 2 of their cookbooks that I swear by…The America’s Test Kitchen Family Cookbook and also the healthy version.

   

I’ve used tilapia every time I’ve made this, but ATK says you could use cod, haddock, red snapper, halibut, and sea bass as long as the fillets are 1 to 1¼ inches thick.

To speed up the process, I salt the zucchini and make the tomato mixture ahead of time (at the beginning of the week if I plan on having this multiple times throughout the week) and store it in the fridge. Then the morning of, I take a frozen fillet out of the freezer (frozen fish is a staple in my freezer) and defrost it all day in the refrigerator. At night when I get home from the studio, I assemble it as the oven pre-heats, and bake it for 15 minutes. Easy and quick!

The recipe has very little added fat (not that fat is a bad thing!) and uses produce that’s in season right now…tomatoes, zucchini, and fresh herbs (although I used dried…can’t wait to have a herb garden again!).  I also added sautéed mushrooms the last time I made it which made it EVEN BETTER if possible!

Tilapia Baked in Foil with Zucchini and Tomatoes
from CooksIllustrated.com

Makes 4 servings (it’s really easily halved too!)

1 pound zucchini (2 medium), ends trimmed and sliced crosswise into 1/4-inch-thick rounds
Salt and pepper
½ pound tomatoes*, cored, seeded, and chopped into 1/2-inch pieces (about 1 cup)
2 tablespoons extra virgin olive oil
2 medium garlic cloves, minced or pressed
1 teaspoon minced fresh oregano leaves (or 1/4 teaspoon dried)
1/8 teaspoon red pepper flakes (I omitted this)
4 tablespoons dry white wine
4 skinless tilapia fillets (or others mentioned above), 1 to 
1 ¼ inches thick (about 6 ounces each)
¼ cup minced fresh basil leaves (optional…I also omitted it because I didn’t have any)
Lemon wedges for serving

Toss sliced zucchini with ¼ teaspoon salt in a colander and let drain for 30 minutes (it will release about 1 to 2 tablespoons liquid). Arrange zucchini on a clean dish cloth (be green!) or a triple layer paper towels and pat dry pressing firmly to remove as much liquid as possible.

Meanwhile, combine chopped tomatoes, oil, garlic, oregano, red pepper flakes (if using), ¼ teaspoon salt, and 1/8 teaspoon pepper in medium bowl. Pat fish dry with paper towels; season with salt and pepper.

Adjust oven rack to middle position and heat oven to 450 degrees.

Cut eight 12-inch sheets of foil; arrange four flat on counter. Distribute drained/dried zucchini among center of foil sheets, in two overlapping rows. Pour 1 tablespoon wine over each pile of zucchini.

Place one fillet on top of each zucchini pile, then top each with ¼ of the tomato mixture.

Place second square of foil on top of fish; crimp edges together in ½-inch fold, then fold over two to three more times to create a packet about 7 inches square. Place packets on rimmed baking sheet (overlapping slightly if necessary).

Bake packets 15 minutes. Carefully open foil, allowing steam to escape away from you.  To test for doneness of the fish use a sharp tipped knife to gently prod it…it should flake apart easily when done. Using thin metal spatula, gently slide fish and vegetables onto plate/bowl with any accumulated juice (the liquid is so good…don’t skip it!); sprinkle with basil. Serve immediately, passing lemon wedges separately.

Notes

* I’ve used all types of tomatoes…cherry, creole, etc…use whatever looks the best to you!

** The packets may be assembled several hours (not days) ahead of time and refrigerated until ready to cook. If the packets have been refrigerated for more than 30 minutes, increase the cooking time by 2 minutes. Open each packet promptly after baking to prevent overcooking.

** As I said above, I’'ll eat this for a whole week and am only cooking for myself…so I prep the zucchini and tomatoes ahead. Then each night (or afternoon) I assemble a single packet.

Per serving: 267 calories, 10 g fat (2.3 g saturated), 7g carbohydrates, 2 g fiber, 36 g protein (2 fat, 5 protein, 1/2 veg)

Summer Vegetable Gratin

I seriously live for summer produce.  I love this time of year because the farmer’s market is bursting with fresh zucchini, yellow squash, tomatoes, green beans, basil, blueberries, peaches, watermelon (I could go on and on!).  I can’t wait ‘til Saturday so I can head downtown to pick up all of it (I read that there were peaches this past Saturday!!!!!!).

   
 

I made this summer vegetable gratin a few years back for my dad (I love cooking for him…he’s great for my culinary “self esteem”…he always loves everything I cook!). 



I recently wrote about my mom’s influence on my healthy eating habits.  But my dad was a great role model too!  He eats healthier than any dad I know (this wasn’t always the case…he was not a healthy eater as a kid!).  Two things I love because of him are salmon (really any fish) and oatmeal (I love staying at his house and waking up to a yummy bowl of fruit & oatmeal).

   
  

This recipe takes a little bit of planning ahead (you have to salt/drain the tomatoes and squash to extract the excess moisture)…but it’s so worth it!  The flavors are summery and fresh.  The parmesan-bread crumb topping adds the perfect crunch.  And the tomatoes, basil, and thyme make the whole thing taste almost lasagna-like.

So head to your local farmer’s market this weekend and give this recipe a try!




Summer Vegetable Gratin adapted from Cook’s Illustrated

makes 8 servings

4 tablespoons plus 1 teaspoon extra-virgin olive oil, divided
1 pound zucchini, ends trimmed and sliced crosswise into 1/4-inch-thick slices (see note)
1 pound summer squash (yellow), ends trimmed and sliced crosswise into 1/4-inch-thick slices (see note)
2 teaspoons salt
1 1/2 pounds ripe tomatoes (about 3 large), sliced 1/4 inch thick
2 medium onions, halved lengthwise and sliced thin pole to pole (about 3 cups)
3/4 teaspoon ground black pepper
2 medium garlic cloves, minced or pressed through garlic press (about 2 teaspoons)
1 teaspoon dried thyme
1/2 cup panko (or other bread crumbs…homemade maybe!)
1/2 cup grated Parmesan cheese
1/4 cup chopped fresh basil leaves

Toss zucchini and yellow squash slices with 1 teaspoon salt in large bowl; transfer to colander set over bowl. Let stand until at least 3 tablespoons of liquid has been released, about 45 minutes. Arrange slices on triple layer paper towels (or a clean kitchen towel…go green!); cover with another triple layer paper towels (or another clean kitchen towel). Firmly press each slice to remove as much liquid as possible.

While the squash is draining in the colander, place tomato slices in single layer on double layer paper towels (or a clean kitchen towel) and sprinkle evenly with 1/2 teaspoon salt; let stand 30 minutes. Place second double layer paper towels (kitchen towel) on top of tomatoes and press firmly to dry tomatoes.

Meanwhile, heat 2 teaspoons oil in 12-inch nonstick skillet over medium heat until shimmering. Add onions, remaining 1/2 teaspoon salt, and 1/4 teaspoon pepper; cook, stirring occasionally, until onions are softened and dark golden brown, 20 to 25 minutes. Set onions aside.

Adjust oven rack to upper-middle position and heat oven to 400 degrees. Spray a 13- by 9-inch baking dish with cooking spray and set aside.

Combine garlic, 3 tablespoons oil, remaining 1/2 teaspoon pepper, and thyme in small bowl. In large bowl, toss zucchini and summer squash in half of oil mixture, then pour into greased baking dish (arranging into a flat-ish layer…no need to be perfect).

Arrange caramelized onions in even layer over squash. Slightly overlap tomato slices in single layer on top of onions. Spoon remaining garlic-oil mixture evenly over tomatoes.

Bake until vegetables are tender and tomatoes are starting to brown on edges, 40 to 45 minutes.

Combine bread crumbs, 2 teaspoons oil, and Parmesan in medium bowl. Remove baking dish from oven and increase heat to 450 degrees. Sprinkle bread-crumb mixture evenly on top of tomatoes. Bake gratin until bubbling and cheese is lightly browned, 5 to 10 minutes. Sprinkle with basil and let sit at room temperature 10 minutes before serving.

Per serving – 148 calories, 9.5 g fat (2 g saturated), 13 g carbohydrate, 3 g fiber, 4.8 g protein (exchanges: 2 fat, 2 vegetable)

Notes – try to buy zucchini and yellow squash of roughly the same diameter (you could use just one or the other); serve the gratin alongside grilled fish or meat (I ate it as a main course with a sunny side up egg on top)

Feta Chicken with Yellow Squash

I admit, I do not try all of the recipes that I post...those that I list with nutrition information, notes, and a link to the recipe are ones that I think sound good, but have never actually made. This one, however, I made Sunday night and it's so good. This is when a camera will come in handy...if I had a picture to post, I'd be more convincing!

I love chicken...its easy, inexpensive, and very lean. I always have it in my freezer. My mom cooked chicken all of the time when we were growing up...I remember saying with my brother and sister "chicken again?"...my kids will definitely say the same one day!

I love feta....salty, creamy, delish! And like most soft cheeses, it's lower in fat (75 cals and 6g fat per 1 oz serving).

I love squash...during the summer I like it grilled and in the winter I like it roasted. I like that the vegetable side is incorporated into the main dish...one less side dish to prepare!

So this recipe is perfect for me! It originally called for zucchini (which would be just as good), but I had yellow squash in the fridge so yellow squash it was. I served it with a side salad (just butterleaf lettuce and a Dijon vinaigrette) and sourdough toast.

Feta Chicken with Zucchini
adapted from realsimple.com

Makes 4 servings

3 teaspoons olive oil
2 lemons
4 boneless, skinless chicken breasts (about 1 1/2 pounds or 6 oz each)
salt and pepper
4 medium yellow squash
1 teaspoon Italian seasoning
1 clove garlic, minced (or pressed)
1/2 cup crumbled Feta

Preheat oven to 400° F. Drizzle 1 teaspoon of the oil in a roasting pan (or spray with cooking spray). Thinly slice the lemons. Place half the slices in the pan.

Pat the chicken dry with paper towels (I actually like to use coffee filters because they don't stick to the chicken). Season both sides of the chicken with salt and pepper. Place it on top of the lemon slices.

Slice each squash in half lengthwise, then slice each half into 1/4-inch-thick half-moons. In a bowl, combine the squash, Italian seasoning, garlic, remaining 2 teaspoons of oil, remaining lemon slices; season with salt and pepper and toss. Spread the squash mixture around the chicken.

Roast 15 minutes and then remove from oven and sprinkle the feta over the top of the chicken. Return to the oven and continue roasting until the chicken is cooked through, another 5 to 10 minutes (at the very end I turned on the broiler to brown the cheese a little...just for a few minutes). Serve.

Per serving - 293 calories, 10 g fat (4 g saturated), 10 g carbohydrates, 4 g fiber, 43 g protein (exchanges: 2 fat, 6 protein, 2 vegetables)

Notes - The original recipe called for 2 medium zucchini and so I used 4 small yellow squash. But once everything cooked, the squash really shrunk and I wished I had used more. That's why I'm calling for 4 medium. So, even though it may look like alot of squash when you are spreading it around the chicken, go with it. I also cut each breast in half before serving...6 ounces of chicken (and 43 g protein) is alot in 1 meal for a girl (my dad ate the whole breast). The lemon slices aren't meant to be eaten...just for flavor and moisture.

Enjoy!