Tilapia pairs perfectly with rice pilaf

The coat of this bronzed tilapia is golden and caramelized from the cooking method. The secret to bronzing is to keep the skillet at a medium temperature. The tilapia should take 4 to 5 minutes to cook. Bring the fish to room temperature before cooking. This creates more even cooking.

The Spinach Rice Pilaf recipe is easy to make and takes under 20 minutes to cook. You can use quick cooking rice instead and stir the spinach into the rice as soon as the rice is cooked. The spinach will wilt in the heat of the cooked rice.

Bronzed Tilapia

Yield 2 servings. Recipe by Linda Gassenheimer.

1 teaspoons cayenne pepper

11/2 teaspoons garlic powder

3 teaspoons dried oregano

11/2 teaspoons dried thyme

3/4 pound tilapia fillets

11/2 tablespoons olive oil

Mix cayenne pepper, garlic powder, oregano and thyme together. Place the tilapia on a large plate or cutting board and spoon half of spice mixture onto one side of the tilapia fillets. Heat a large nonstick skillet over high heat and add oil. When it is very hot, add the tilapia, seasoned side down. Lower heat to medium. Spread remaining spice mixture on top side of tilapia fillets. Cook until the underside is bronze in color, 2 to 3 minutes. Turn and cook second side 2 to 3 minutes or until cooked through.

Rice and Spinach Pilaf

Yield 2 servings. Recipe by Lida Gassenheimer

3 teaspoons olive oil

1/2 cup long-grain white rice

1 cup tomato juice

1 cup water

2 cups washed, ready-to-eat spinach

1/8 teaspoon salt

1/8 teaspoon freshly ground black pepper

Heat olive oil in a large nonstick skillet over medium-high heat. Add rice and sauté 1 minute. Add tomato juice and water. Stir and bring to a simmer, lower heat, cover and gently simmer 15 minutes. If pan becomes dry, add a little more water. Stir in the spinach. It will wilt in the heat of the rice. Add salt and pepper.

Per serving for meal: Calories 520, Fat 18 g, Saturated Fat 3.6 g, Monounsaturated Fat 8.1 g, Sodium 310 mg, Cholesterol 85 mg, Carbohydrate 51 g, Fiber 5 g, Sugars 10 g, Protein 42 g, Potassium 590 mg, Phosphorus 195 mg