Tag Archives: rice

Skillet Cajun Spiced Tilapia with Tomatoes

Cajun spices, tomatoes, onions and peppers give any white fish extra pizazz and a little kick. Super easy and quick!

I try to incorporate fish in my diet at least twice a week, to keep it exciting I like to prepare it in different ways. This recipe is perfect for a busy weeknight meal, you can use any white fish such as sole or flounder. Serve this with brown rice or quinoa to soak up the delicious sauce.

Note: This recipe was re-posted from the archives for Lent, for your convenience I have labeled all my Lent-friendly Recipes.

Skillet Cajun Spiced Tilapia with Tomatoes
Skinnytaste.com
Servings: 4 servings • Serving Size: 1 fillet • Old Points: 4 pts/7pts with Brown Rice • Points+: 5 pts Calories: 205.8 • Fat: 3.8 g • Protein: 33.2 g • Carb: 10.2 g • Fiber: 2.0 g • Sugar: 0.6 g
Sodium: 341 mg

Zuzu’s Notes: The original Skinnytaste recipe called for flounder, but we found that it tasted much better using Tilapia, but as you can see from the recipe any white fish should work.

Ingredients:

1 tsp olive oil
4 (6 oz) pieces tilapia fillets (or any white fish such as flounder)
3/4 cup onion, chopped
2 cloves garlic, minced
3/4 cup diced green bell pepper
2 1/2 cups tomatoes, chopped
1 tbsp Cajun spice seasoning

Directions:

In a deep skillet, cook onion and garlic in olive oil on medium heat for a few minutes until soft. Add tomatoes, peppers and spices, stir and cook until tomatoes are soft, about 2-3 minutes.

Lay fish fillets in the sauce, cover and cook on medium-low until fish flakes easily, approx 12-15. To serve, place fish on plate and spoon sauce on top. Serve immediately.

Sofrito Chicken Stew

Skinless chicken legs and thighs, slowly stewed in light beer (it cooks out) with scallions, tomatoes, cilantro, peppers, garlic and spices.

As the colder weather slowly approaches in the coming months, this dish will warm your kitchen and hopefully give you the same comfort it gives me.

My favorite way to eat this is served over rice with a slice of avocado. I make so many variations of this dish depending on what I have on hand; sometimes I add baby potatoes, yucca, or I’ll make it without the beer. If you are really opposed to cooking with alcohol, perhaps a non-alcoholic beer or simply adding water would work instead.

For those of you who already make this, and perhaps have this printed out, I made some slight modifications to this and previously listed the servings for two pieces of chicken, but realistically one piece over rice with sauce fills me up perfectly. I based the points off of 1 drumstick should be the same. The rice is not calculated here, that would be extra.

Sofrito Chicken Stew
Gina’s Weight Watcher Recipes
Servings: 8 • Serving Size: 1 thigh • Old Points: 3 pts • Points+: 3 pts
Calories: 129.1 • Fat: 4.7 g • Protein: 14.6 g • Carb: 5.9 g • Fiber: 1.2 g • Sugar: 0.7 g Sodium: 675.4 mg

Ingredients:

For Sofrito:

1 tbsp olive oil
6 scallions, chopped
4 cloves garlic, chopped fine
2 tomatoes, diced
1/3 cup diced red bell pepper
1 tsp ground cumin
2 tsp salt
1 packet sazón or 1 tsp annatto seed powder

For Stew:

8 pieces chicken legs. on the bone, skin removed
1/2 tsp garlic powder
6 oz light beer
1 cup water
salt to taste
1/2 cup cilantro, chopped (or to taste)

Directions:

Heat oil in a deep saute pan. Add scallions and garlic, sauté 2 minutes, add tomatoes and peppers. Season with salt, cumin, and sazón or annatto. Set aside.

Season chicken with salt and garlic powder; add to center of the pan allowing chicken to brown slightly on both sides. Combine chicken with sofrito, and add beer, water and cilantro, adjust salt if needed. Cover pan and simmer on low until chicken is cooked through, about 20-30 minutes. Serve over rice.