Family Meals: Kid Friendly Tilapia

A ‘Super Mom’ has many healthy, fast, and yummy, kid friendly recipes that will come to the nutritional rescue of hungry children! I wanted to share with readers a family fish favorite from the Super Moms Coach. I named it Kid Friendly Tilapia because my fish dodging 10 year old son loved it! This delicious recipe has many superior nutrients that will help keep children healthy and strong! The fish will saturate a child’s body and mind with phosphorus, niacin, selenium, vitamin B12, and potassium while the brown rice and veggies will nourish with even more vitamins, minerals and glycemic friendly carbohydrates.

Super moms will definitely be smiling as they glide in, stress free, to the nutritional rescue of their child with Kid Friendly Tilapia.

Kid Friendly Tilapia

By Deaunna “Dana” Evans

INGREDIENTS:

1 jar Tostitos cheese dip (or your family’s favorite cheese dip)
4 Tilapia Filets
1 T butter
2 T Extra Virgin Olive Oil (EVOO)-divided
2 T Cajun spice (Add salt according to salt in Cajun seasoning- if it lists salt as an ingredient- you
won’t have to add much more.)

FASTEST OPTION for Rainbow Rice:

Instant brown
1 package frozen veggies such as: peppers and onions or peas & carrots
¼ C water of broth
(see cooking directions below)

FRESHEST OPTION for Rainbow Rice:

3 favorite fresh veggies- Diced Small
Brown rice from scratch- Steamed 50 minutes
¼ C water of broth

DIRECTIONS:

1. Start the rice according to package directions (I like to use chicken broth instead of water- this adds
great flavor!)
2. Put your sauté pan on medium heat with 1 T butter & 1 T EVOO
3. Season the tilapia with Cajun spices
4. When the butter is bubbly- add the tilapia to the pan- presentation side down
5. When the fish is cooked half way carefully turn over (you can tell when it is time to turn by looking
at the side of the fish- it will look very white half way up) about 3 minutes
6. Remove fish from pan and tent with foil or a lid
7. ***TIME TO CALL THE TROOPS IN TO SET THE TABLE FOR YOU! NO PLATES ON THE
TABLE TONIGHT AS YOU WILL PLATE AT THE STOVE*** continue cooking…
8. To the same pan add the veggies of your choice
9. Season with a little salt and pepper- your seasoning is already in the pan!
10. Cook veggies to crisp tender- time will vary slightly depending on fresh or frozen veggies- about
3-5 minutes
11. While veggies are cooking, put the jar of cheese dip in the microwave and nuke for 2 or 3 minutes-
stopping to stir after every minute. You want it to be very hot to reheat the fish. Be sure to stir after every minute or it will boil out of the jar and make a super mess!
12. To the veggie pan add ¼ C water or chicken broth. (This is called deglazing the pan)
13. Mix in the cooked rice Dinner is done!

The table is set! (Yea) Time to plate! Start with a bed of rainbow rice. Place a fish filet on top, spoon onto the fish a generous portion of cheese dip, hand off the plate to a child to put on the table as you continue to plate the rest of the portions. Now sit down and enjoy a beautiful meal with your family!

Deaunna “Dana” Evans is the Super Moms Coach and owner of Super Moms Coaching. Dana studied to become a certified life and wellness coach at World Coach Institute. She lives the good life as a wife, mother of 3 children, moms coach, and loving pet to 3 cats. She is author, speaker, moms editor for BellaOnline, and teaches the 7 year old children at her Church (LDS). Visit her website: http://www.supermomscoaching.com