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)

Slow-Roasted Tomatoes

I’ve kept this recipe from you for way too long.  Which is a shame because it’s so easy and delicious.  You take ordinary tomatoes (even tasteless out of season ones) and roast them low and slow.  The result is that they magically turn into the most mouth-watering tomato you can imagine.  Seriously, they are bursting with flavor. 



I like using the smallest tomatoes I can find…either cherry or grape.  Romas would work well too.
When I have these in my fridge they find their way into salads, sandwiches, omelets…or I just eat them plain…by the handful.  They would make a fabulous pizza topping or be a nice addition to any pasta dish.  I’m using them this week in my chicken feta tabbouleh.




Slow-Roasted Tomatoes adapted from Dorie and Deb

1 pint cherry (or grape) tomatoes
Pinch of salt (kosher or sea salt for me)
Pinch of freshly ground pepper
2 teaspoons extra-virgin olive oil

Center a rack in the oven and preheat the oven to 250 degrees F. Line a baking sheet with parchment paper or a silicone baking mat.

Cut the tomatoes in half and add them to a mixing bowl.  Toss tomatoes with salt, pepper, and oil.  Place them cut-side up on the lined baking sheet.

Roast the tomatoes for about 3 hours. When they're done, the tomatoes will be shriveled and a little dry looking, but when pressed gently they will still be a juicy.

Use immediately or cool them on the baking sheet and store in an air tight container in the refrigerator. 

* sometimes I add Italian seasoning in addition to the salt, pepper, and oil
* you might as well double the recipe!  use two baking sheets to prevent overcrowding the pan

Cold Sesame Noodles

This recipe is another one of those that’s been in my recipe binder for years…the printed date at the bottom of the page is September 5, 2004.  I’m almost positive my mom printed it out and told me that it looked good and that we should make it.  And it is! So good!

I loved to make this when I lived with friends in college.  Who doesn’t love pasta?  It’s one of Tyler Florence’s recipes, which are always really good but sometimes lacking in the health department.  Did he really think 2 green onions were enough vegetables?  And the original recipe also included 5 tablespoons of oil and 1/2 a cup of peanut butter…a little too much fat for me!  Not that fat is a bad thing!

The original recipe looked like this:

4 servings
729 calories
78 g carbs
5.5 g fiber
35 g fat
21 g protein

My version looks much better:

4 servings
410 calories
61 g carbs
9 g fiber
13 g fat
16 g protein

You could add shredded chicken to it for a little more protein, or just leave as is for a vegetarian meal.  Either way it’s delish!

Cold Sesame Noodles
adapted from Tyler Florence

makes 4 large servings

8 ounces whole wheat spaghetti or angel hair pasta
1 tablespoons sesame oil
1 bunch green onions, thinly sliced on the diagonal
1 1/2 cups shredded carrots
2 cups snow peas, thinly sliced on the diagonal
1 red bell pepper, sliced into thin strips
1/2 cup cilantro, chopped
1-inch piece fresh ginger, minced
1 garlic cloves, minced
1 teaspoon red chili sauce, such as Sriracha, optional
1 tablespoons brown sugar
1/4 cup creamy peanut butter (preferably natural and unsweetened)
juice of 1 lime
3 tablespoons rice vinegar
3 tablespoons soy sauce

Cook the pasta according to package directions.  Drain immediately and rinse with cold water until cool. Drain the noodles really well and transfer to a large bowl; toss with the sesame oil so they don't stick together.  Add all of the sliced vegetables and cilantro; toss to combine. 

In a blender, combine the ginger through the soy sauce.  Blend until smooth.  Toss the pasta and vegetables with the peanut sauce until well coated. Serve at room temperature or chilled.

Note - Other things you could add:  edamame, cucumber, chicken, chopped peanuts

Per serving - 410 calories, 13 g fat (2 g saturated), 61 g carbohydrates, 9 g fiber, 11 g sugar, 16 g protein (exchanges: 2 vegetable, 3 starch, 1/2 protein, 2 1/2fat)

Nana’s Beef Vegetable Soup

Around this time of year my mom’s mom, Nana, would get to work making a HUGE batch of her delicious beef and vegetable soup.  In her words “it grows” as you make it…she told me once that she kept having to change pots to accommodate all the veggies she wanted to add. 

I have lots of family recipes…a whole binder dedicated to them.  Most of my “Nana recipes” are in her handwriting on a scrap of paper.  On the other hand, many of my mom’s recipes are in the form of an email that I printed out…I only have 1 or 2 in her handwriting.  I love the fact that the text of the message reminds me of being in college and are signed love, mom: “I know you will do well on your test”…I must have been planning a post-test celebratory meal of spaghetti and meatballs.

Back to the soup.

Nana would bring containers of soup to our house, some to eat right away and some to freeze.  But these weren’t your typical Tupperware containers.  No!  Nana saved jars and plastic containers to use for occasions like this.  It was completely normal to receive a Cool Whip container or a Blue Plate jar full of soup (these types of containers also found their way to Thanksgiving dinner to package leftovers after the meal).

I loved this soup as a kid.  The beef was undoubtedly the best part.  My brother, sister, and I would fish it out of the pot, giving ourselves double servings of meat…same with the potatoes.
   

But really, I loved all the veggies too.  My version today has an even greater variety of vegetables (does that surprise anyone?).  I also played with the method a little and made a few changes to the tomato ingredients (she used canned tomato soup and canned vegetable soup…but I switched to diced & pureed – less processed!).  Browning the beef first was also a must for the added flavor from the caramelized bits left on the bottom of the pan.

But some things I didn’t dare mess with.  Nana added “dollops” of ketchup right at the end of cooking…so do I.  Nana added pasta…me too!  I’ve never tried adding a head of cabbage which she says is optional…maybe next year. 

 

Like I said, this makes a ton of soup (the amount changes every time I make it…this batch made 36 cups!).  But it’s a flexible/forgiving recipe…add as much as or as little as you want.  Double the recipe or halve the recipe.  Any combination of fresh or frozen veggies will do perfectly.  You could leave the beef out (definitely wouldn’t recommend it though), or switch to chicken.  You could omit the pasta.   You could add fresh diced carrots with the onions and celery (my carrots were in the frozen veggie mix).  You could reduce the amount of potatoes and only do 1 pound.  Fresh herbs would be nice too…my herb garden bit the dust when I moved into an apartment. 

Just note, you will need to adjust the broth and water accordingly.  I leave mine a little thick (almost stew like) so that I have less to freeze…and then add water before reheating.

Nana’s Beef Vegetable Soup
adapted from my grandmother’s recipe

1 chuck roast, trimmed of fat and cubed (2-3 pounds)
2 tablespoons flour
3 tablespoons of a neutral oil (grapeseed, canola)
1 onion, diced
1 green bell pepper, diced
5 celery stalks, diced
3 garlic cloves, minced
1 tablespoon salt, divided
2 teaspoons black pepper, divided
4 cups chicken broth (reduced sodium)
4 cups beef broth
4 cups water*
2  26oz cans tomato puree
1  26oz can diced tomatoes
2-3 zucchini or yellow squash, cubed
2 lb small red potatoes, cubed
16 oz bag frozen okra**
16 oz bag frozen mixed vegetables (corn, carrots, green beans, peas)
16 oz bag frozen baby lima beans
2 teaspoons dried thyme & 2 teaspoons dried oregano (1 tablespoon of Italian seasoning would work as well)
2 cups whole wheat orzo, uncooked (or any pasta you like)
3 generous “dollops” of ketchup

In a bowl, toss beef cubes and flour until well coated.  Heat 1 tablespoon of oil in a large stock pot over medium high heat.  Add 1/3 of the beef to the pot and cook until browned on all sides.  Transfer to a paper towel lined plate.  Repeat twice more, each time with 1 tablespoon oil and 1/3 of meat.  Reduce heat if browning to quickly.

In the now empty pot, add onions, bell pepper, celery, garlic, 1 1/2 teaspoons salt, and 1 teaspoon pepper.  Stir, scraping up the browned bits from the bottom of the pan.  Reduce heat to medium, cover, and cook for 20 minutes, until vegetable are very tender; stir occasionally.

Add both broths and water.  Return beef to the pot and simmer on low heat for 1 hour.

Add all cans of tomatoes.  Add remaining vegetables (fresh and frozen).  Season with remaining salt (1 1/2 teaspoons), pepper (1 teaspoon), thyme and oregano.  Cook over medium heat for 1 hour, or until beef and potatoes are very tender.  Add more water if soup becomes too thick or if all the vegetables aren’t submerged.

Add orzo and ketchup.  Cook for about 20 minutes or until pasta is al dente.  Taste and reseason with salt and pepper if necessary.

Per serving (1 cup*) – 183 calories, 7 g fat (2.5 g saturated), 20 g carbohydrates, 4 g fiber, 11 g protein, 518 mg sodium (exchanges: 2 vegetable, 1 starch, 1 protein, 1 fat; WW points: 3)

* The soup will be really thick, almost stew-like (the annoying Rachael Ray would call this stoup)…I do this on purpose because I freeze the soup “concentrated” which helps with freezer space and then add water when I reheat it.  It’s good both ways (thick and thin), but if you add the water, your 1 cup serving can become nearly 2 cups…for the same amount of calories.  And a tip…the potatoes for some reason will be mushy if you reheat in the microwave (after being frozen), so I use the stovetop which seems to reduce the mushiness.

** I used fresh okra in this batch, but usually use frozen…both are equally delish.

Roasted Vegetables

I love most vegetables…except maybe beets.  I eat a combination of cooked and raw to get the nutrition from each form.  Some nutrients become more active when cooked (lycopene in tomatoes) while others decrease…so I eat both.

Today for example I roasted broccoli florets and then shredded the stems to make broccoli slaw.  This week I've had raw tomato on a sandwich and sundried tomatoes in a salad.  Roasted eggplant and raw carrots. 

Roasting vegetables is one of my FAVORITE ways to prepare them.  The flavors get concentrated and the vegetables develop a delicious caramelized flavor.  I roast eggplant, green beans, asparagus, tomatoes, broccoli, cauliflower, carrots, potatoes, Brussels sprouts…

Here is an article from Martha Stewart on how to prepare the veggies for roasting and how long to cook them for.  So simple.  Roasting means you will cook at a high temperature…425 – 450 degrees, so pay attention to make sure the vegetables don’t burn.

The article says…

1. Use shallow pans (such as baking sheets) and don't overcrowd vegetables. This allows them to brown rather than steam.  Use 2 pans if you need to.

2.  Toss vegetables as they roast; they'll stay coated with oil and won't dry out.  And don’t use too much oil to begin with…start with about 2 tsp and add more if you are cooking more veggies.

Quick-Roasting
- Asparagus
- Corn
- Mushrooms
- Tomatoes (unless you follow my favorite recipe)

Somewhat Quick-Roasting
- Bell peppers
- Broccoli
- Cauliflower
- Eggplant
- Fennel
- Onions
- Zucchini and summer squash

Slow-Roasting
- Beets
- Carrots
- Onions
- Parsnips
- Potatoes
- Sweet potatoes
- Turnips
- Winter squash