Baked tilapia, kale, brown rice, mango cucumber salsa

Today I made baked tilapia on a bed of kale with a mango cucumber salsa and a side of brown rice cooked in homemade chicken broth with shredded carrots & zucchini and almonds and sunflower seeds. The whole meal was gluten free and dairy free, which takes a bit of innovation if I do say so myself. The tilapia is buttery and light, which goes great with the cucumber mango salsa (one comment on the salsa was that it was like a burst of sunshine and lightness), grounded by the rich kale and veggie packed brown rice. Overall, this is a delicious and healthy meal which is light on the love handles and the wallet. 


As far as timing is concerned, start the brown rice first, since it takes the longest. 


Brown Rice with Veggies and Nuts

Ingredients:
1 cup long grain brown rice
2 cups chicken broth (I like to make my own when possible, but whatever you have works, use veggie broth for a vegetarian version of this dish)
1 or 2 Tbs olive oil
1/2 cup shredded carrot
1/2 cup shredded zucchini
3 Tbs slivered almonds
3 Tbs sunflower seeds
1/4 tsp red chili flakes
2 Tbs chopped fresh cilantro (1 bunch with stems removed)

Preparation:
1. Bring brown rice and broth to a boil in a medium saucepan. Cover and reduce heat to low, simmer for 50 minutes or until all of the liquid has been absorbed and rice is tender. 
2. In a skillet heat olive oil and cook carrot and zucchini (just a couple of minutes). 
3. Add almonds, sunflower seeds, and red chili flakes. Cook over medium heat until aromatic.
4. Add brown rice and cilantro to skillet and combine. 


Baked Tilapia Over a Bed of Kale
makes 9 filets (I doubled this for 12 people, figuring about 1.5 filets per person)

Ingredients:
9 tilapia filets (fresh or thawed from frozen)
chopped kale (about 1/2 a bag)
olive oil
salt
pepper

Preparation:
1. Preheat oven to 400 degrees F.
2. Coat baking dish in a thin layer of olive oil, then put down your kale so that it fills the baking dish.
3. Lay the tilapia on the bed of kale then season the filets with a light coating of olive oil, salt, and pepper.
4. Bake for about 15 minutes or until the flesh flakes easily with a fork. 


Mango Cucumber Salsa
makes 4 cups

Ingredients:

3 mangos diced (see video at side)
1 cucumber peeled, seeded, and diced
2 jalapeno peppers minced
1 large sweet onion finely diced
1 clove garlic minced
1/4 cup chopped fresh cilantro
1 Tbs lime juice
dash of salt and pepper to taste

1. Combined mangos, cucumber, jalapeno, onion, garlic, and cilantro. 
2. Season with lime juice, salt, and pepper
3. Refrigerate 1 hour to let flavors mature.