Recipe: Tilapia with Curry and Orange Rice (using brown rice)

TILAPIA WITH CURRY AND ORANGE RICE

"Tilapia filets are nicely meaty. While overcooking fish is easy, happily tilapia does not suffer as badly as other choices do if this happens. It is a bland fish that needs a flavor boost. This recipe supplies big taste in two ways. First, the fish is seasoned with curry powder.

Second, a colorful rice pilaf accompanies the fish. Making whole-grain brown rice that appeals challenges some cooks as much as cooking fish, but everyone seems to like it prepared this way. The secret: cook the rice with orange juice, then mix in chopped scallions and crunchy nuts."

3/4 cup uncooked long-grain brown rice
3/4 cup orange juice
1 cup water
3/4 tsp. salt, divided use
1/4 cup sliced almonds, preferably toasted
2 to 4 tsp. mild curry powder*
4 tsp. canola oil
4 (4-oz. each) tilapia filets
1 navel orange
1/2 cup chopped scallions, green and white parts
Freshly ground black pepper
Steamed broccoli raab or spinach (optional, for serving)

Place rice and orange juice in medium saucepan. Add water and 1/4 teaspoon salt. Bring to boil over medium-high heat, cover tightly, reduce heat to simmer and cook until rice is tender, 45-50 minutes. Off the heat, let rice sit, covered, for 10 minutes. Fluff with fork, and set aside.

While rice cooks, preheat oven to 400 degrees F.

If almonds are not toasted, spread on baking sheet and bake for 5 minutes, or until golden, watching carefully as they will burn easily. Immediately transfer nuts to a plate and cool to room temperature. If nuts are already toasted, skip this step.

In small bowl, mix together curry powder, oil and 1/2 teaspoon salt to make a paste. With brush, spread one-fourth of paste over each filet, coating lightly, and arrange seasoned filets on baking sheet in one layer.

To peel orange, use paring knife to remove a thin slice from top and bottom. Standing fruit on a work surface, work knife blade along the curve of the fruit, removing peel and pith in strips. Cut orange horizontally into 8 slices. Arrange 2 slices on top of each filet.

Bake fish for 7-10 minutes, or until it is white and flakes easily at thickest part.

TO SERVE:
Place one fish filet on each of 4 dinner plates. Mix almonds and scallions into Orange Rice, and season to taste with salt and pepper. Spoon one-fourth of rice onto each plate. If desired, add steamed broccoli raab or spinach, drizzled with a bit of extra virgin olive oil. Serve immediately.

*Depending on the amount of heat you like, select curry powder from very mild to hot. I particularly like the Jamaican or Caribbean curry powder found in the ethnic section at many supermarkets because they taste bold yet gentle and are more economical than the curry powders sold in the spice section.

Makes 4 servings

Per serving: 375 calories, 12 g total fat (<1 g saturated fat), 39 g carbohydrate, 29 g protein, 3 g dietary fiber, 514 mg sodium.

Source: Dana Jacobi / the American Institute for Cancer Research