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Quick and Easy Beans and Tilapia

My DH loves food. I used to think I was a foodie, but noooooo. He beat me hands down! Problem is, he cannot cook to save his life. And, when I remember what he must have been going through in my horrible cooking years, I can’t help but feel sorry for him.

Yesterday, we visited a couple who just had a baby. Immediately we entered the house, we knew something was going on in the kitchen. As the couple went about their business, DH and I wagered a bet on the type of soup (we were sure it was soup) that was cooking.

I said it was Onugbu (bitterleaf soup), and he said it was Ora/Oha. We were so ready to get down to business and chow, whatever soup it was, because the aroma was enticing!!!

Well, we never found out who won (I’m sure I did!), and never got to chow down, because DH got an urgent call, and we had to leave before the food made it to the dining table. *still shedding tears*.

We came home, and I just wanted something rich enough to take our minds off the soup we had just smelled, and I made this. Believe me, after this meal, we pretty much forgot the aroma of that soup!

Tip: it pays to boil beans in bulk and freeze in portion sized containers. You cannot beat frozen and thawed beans for a quick meal.

Ingredients (this serves 2)

Tilapia

2 whole tilapia, cleaned (mine were about 13oz each)
8 cloves of garlic
4 tablespoons of Cajun spice
*please disregard the stock cubes in the ingredient picture. I tasted my spice, it was really salty, so I didn’t need the cubes.

Beans

2 cups of cooked beans
4 tablespoons of chopped fresh basil/nchanwu/effirin
1 cup of chopped tomatoes
1 stock cube
1 teaspoon of olive oil

Method

Preheat oven to 350.

Pat the fish dry. Make slits on each side. Rub 2 tablespoons of cajun spice on each fish. Rub well.

Insert garlic cloves into the fish slits. Place on a greased baking sheet. Bake for 35-40 minutes.

Heat oil in a pot or wok over medium heat. After 20 seconds, add the chopped tomatoes.

Stir for 5 minutes, then add the beans and the stock cube.

Stir for 2 minutes, then add the basil leaves.

Remove from heat, stir, and let the residual heat cook the leaves.

Serve with the tilapia, and enjoy your wholesome, very easy, very tasty meal.

Nutritional Value Per Serving of Tilapia:

Calories: 380

Protein: 74.3g
Fat: 7.1g
Carbs: 16.0g (0.1g of sugar)
Fibre: 6.3g
Cholesterol: 192.5mg

Nutritional Value Per Serving of Beans:

Calories: 253

Protein: 15.1g
Fat: 3.3g
Carbs: 43.2g (11.0g of sugar)
Fibre: 13.2g
Cholesterol: 0mg

Easy Beans and Fish

Easy Beans and Fish

with mixed veggies

with mixed veggies

Deema

DungTran
 

Hello everyone, and welcome to my website!This "home" was built from my passion for cooking and food. For me, cooking is not simply a job but a hobby as well. That's why I set up this cooking website: to look for and to share my cooking experience with gourmets and food lovers. Don't allow fast food to become an indispensable part of your busy life! Treat yourself with fresh, and healthy food!!Although it takes a fair amount of time to cook, it is a worthy investment for sure. Who knows, it may even be pleasurable to cook real soon. What are you looking for for your family? Here are all kinds of recipe, from the easiest to more difficult ones, that I am going to share with you: main dish recipes, dessert recipes, breakfast recipes, appetizer recipes, bread recipes, soup recipes, salad recipes, drink recipes, healthy recipes, and even Thanksgiving and Christmas recipesI definitely welcome any helpful and sincere contribution from you guys, so don't hesitate to leave your comment below each article, if you have any questions or suggestions for my recipes. An exciting discussion about cooking and food , why not?

Click Here to Leave a Comment Below 1 comments
crowncare - March 15, 2017

Looks yummy,definitely a must to eat. Thanks for sharing

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