1/2 cup slivered almonds
4 4-ounce skinless frozen
Tilapia or swai fillets
Fine sea salt
1 large egg white
2 tablespoons olive oil
Fresh basil leaves
- Preheat oven to 350 degrees. Grind almonds in a food processor or blender. Transfer to a wide shallow bowl. Season both sides of each fillet with salt. Whisk egg white in another wide shallow bowl until just frothy. Dip top of each fillet in egg white, then into almonds, pressing to adhere.
Transfer to a plate, crust side up.
- Heat oil in an oven-proof skillet over medium-high heat. Place fish, crust side down, in pan. Cook until nuts are golden brown, 3-4 minutes. Turn over fillets and transfer skillet to oven. Bake until fish is just opaque in center, 4-5 minutes.
2 cups (or more) vegetable broth
1 cup orzo pasta (can be replaced with
regular or semi-pearled farro or
Fine sea salt
3 tablespoons olive oil
1/2 cup minced red onion
1/3 cup of 1/4-inch cubes of red or
yellow bell pepper
1 cup finely grated Parmesan
Freshly ground black pepper
1/2 cup chopped tomato
2 tablespoons chopped fresh basil
- Bring 2 cups broth, orzo, a pinch of
salt and 1 cup of water to a simmer in a
large saucepan. Cook until pasta is ten
der, 20 minutes. Drain; return to pot.
- Meanwhile, heat oil in a large skillet over medium-heat. Add onion and cook until they just begin to soften, taking about 3 minutes. Add bell pepper, stirring occasionally until vegetables begin to brown, taking about 5 minutes.
- Add more broth by 1/4 cupfuls if dry until pasta is very creamy; takes 5-6 minutes. Stir in cheese. Season with salt and pepper.
- Divide farrotto among bowls. Top with vegetable mixture, dividing equally. Serve immediately with fish.
– Source: Amy Giroux, third-year psychobiology student