Healthy Fish Recipes - Tilapia on a Nest of Vegetables Recipe

Ingredients

• 3 tablespoons olive oil

• 1 cup red pepper, cut into thin strips

• 1 cup yellow pepper, cut into thin strips

• 1 1/2 cups zucchini, cut in matchstick strips

• 1 1/2 cups yellow squash, cut in matchstick strips

• 1 cup sweet red onion, thinly sliced

• 1 clove garlic, crushed

• 1 pound tilapia fillets

• Salt and pepper

• 1/4 teaspoon guar or xanthan

• Lemon wedges (optional)

Serves 4

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Method:

1. Heat the olive oil in a heavy skillet over medium-high heat, and sauté the peppers, zucchini, squash, onion, and garlic for just 2 to 3 minutes, stirring frequently.

2. Sprinkle the tilapia fillets lightly on either side with the salt and pepper, and lay them over the vegetables in the skillet. Cover, turn the burner to medium-low, and let the fish steam in the moisture from the vegetables for 10 minutes, or until it flakes easily.

3. With a spatula, carefully transfer the fish to a serving platter, and use a slotted spoon to pile the vegetables on top of the fish. Pour the liquid that has accumulated in the skillet into a blender, and add the guar. Run the blender for a few seconds, then pour the thickened juices over the fish and vegetables.

4. To serve, spoon a mound of the vegetables onto each diner's plate, and place a piece of the fish on top. A few lemon wedges are nice with this, but hardly essential.