#Mealideas

Tomato Artichoke Baked Fish with Orzo

/ Richelle Tabelon, RD / 7 Comments

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Tomato Artichoke Baked Fish with Orzo

  • Servings: ”4-5”
  • Difficulty: easy
  • Print

A different and delicious idea for cooking fish!

Ingredients

  • ~2-3 cups dry orzo pasta (more or less depending on your household appetites!)
  • 2 Tbsp olive oil, divided
  • ½ cup onion, diced
  • 4 cloves garlic, minced
  • 28 oz canned diced tomatoes
  • ¼ cup fresh basil, chopped
  • 2 tsp dry oregano
  • ½ tsp black pepper
  • ~1 lb or ~450g frozen white fish fillets, thawed (sole, cod, etc.)
  • 1 Tbsp lemon juice
  • ¾ cup (~170 ml jar) marinated artichoke hearts, drained
  • ¼ cup Kalamata olives (~12 olives), pitted and cut in half
  • 1 Tbsp capers (optional)
  • ¼ cup feta or parmesan cheese

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Directions

  1. Preheat oven to 350˚F.
  2. Cook orzo as per package directions. Drain and stir in 1 Tbsp olive oil so it doesn’t stick together. Set aside.
  3. While the orzo is cooking, heat the other Tbsp of olive oil in a pan. Add onion and garlic and sauté for 2-3 minutes until soft. Add diced tomatoes, basil, oregano and black pepper. Bring to a boil then reduce to simmer for ~5 minutes. Reserve 1 cup of the mixture and set aside. Pour the rest into an oven safe 9”x 13” casserole dish.
  4. Lay the fish fillets on top of the tomato sauce. Drizzle the lemon juice on top of the fish.
  5. Place drained artichokes, olives and capers (if using) on top of the fish. Pour reserved 1 cup of tomato sauce on top.
  6. Bake in the oven for ~20min or until fish is cooked through.
  7. Top with feta or parmesan cheese.
  8. Serve with orzo and enjoy!

 

Sheet Pan Lemon Chicken with Potatoes & Spinach

/ Richelle Tabelon, RD / Leave a comment

sheetpan

Sheet Pan Lemon Chicken with Potatoes & Spinach

  • Servings: ”4-5”
  • Difficulty: easy
  • Print

Our family loves this easy and delicious supper recipe!

Adapted from Taste of Home

Ingredients

  • 6 medium red potatoes cut into 1 inch pieces
  • 1 large onion, coarsely chopped
  • 2 Tbsp olive or avocado oil
  • 3 garlic cloves minced
  • 1 tsp salt, divided
  • 1 tsp dried rosemary, crushed, divided
  • 1 tsp ground black pepper, divided
  • ½ tsp paprika
  • 6-8 bone in chicken thighs, skin removed (or remove yourself)
  • 8 cups fresh spinach
  • Juice of 1/4 – 1/2 a lemon (to taste)

Directions

  1. Preheat oven to 425˚F
  2. Mix potatoes, onion, oil, garlic, ½ tsp salt, ½ tsp rosemary, ½ tsp pepper in a bowl until nicely coated. Transfer to a greased sheet pan (cookie sheet) Option: cover in foil for easy cleanup.
  3. In another small bowl, mix together paprika, and the rest of the salt, rosemary and pepper. Sprinkle over chicken and then place chicken in between potatoes on the pan. Roast for ~35min or until chicken is no longer pink.
  4. Remove chicken from pan and stir in spinach with the potatoes. Roast for another ~10min until spinach is wilted and potatoes are tender.
  5. Return chicken to pan and sprinkle lemon juice over entire pan. Serve and enjoy!

 

Cilantro Lime Chicken Bowls

/ Richelle Tabelon, RD / Leave a comment

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An easy family-friendly recipe that won’t disappoint!  Either dish out bowls or take a “build-your-own” approach and place all the ingredients out for your family to decide!  (FYI: If you are looking for a different homemade salad dressing – try this dressing recipe – it’s my favourite!)

Ingredients for Marinade and Dressing:

1/2 cup                             Lime juice

4 tsp                                  Balsamic vinegar

2/3 cup                             Olive or avocado oil

2 cloves                            Garlic, minced

2 Tbsp                               Honey

1/2 cup                             Cilantro leaves (stems removed, finely chopped)

Ingredients for Bowl:

~4                                      Chicken breasts

1 cup                                 Grape tomatoes, halved

1 (341 mL) can                Corn, kernels (or frozen corn heated)

1 (540 mL) can                Black beans, rinsed

1                                         Avocado, sliced

2 cups                               Uncooked brown rice (cook as per bag directions)

Optional                           Shredded cheddar cheese (as a topping)

 

Directions:

  1. Mix marinade/dressing ingredients by hand. *Use ½ for chicken marinade and save the other ½ for the dressing.
  2. Cut chicken breast into 1” cubes. Place in a glass dish or Ziploc bag with ½ of the marinade mixture. Marinate for at least 1 hour in the fridge.
  3. Meanwhile cook rice and prepare all your other bowl ingredients.
  4. Sauté chicken in a large pan on the stove over medium high heat. Cook until no longer pink.
  5. Layer rice, chicken and then other ingredients. Drizzle desired dressing on top!