For His Master's Veneration: Fish and Mushroom Rice

Thursday, August 2, 2018

Fish and Mushroom Rice

Fish is among the healthiest foods on the planet. People who eat fish regularly have a lower risk of heart attacks, strokes and death from heart disease.

They have slower rates of cognitive decline as they age. They are much less likely to become depressed. Fish eaters have a 53% decreased risk of neovascular ("wet") macular degeneration. Here in the Midwest consumption of fish is nowhere near the level is should be to keep us healthy.

Lets work on that!

Here is an easy recipe using a fairly cheap source of fish. Even people not used to eating seafood will enjoy this preparation of a white fish called tilapia. A nice sized bag of frozen fillets (6 or 7) can run under a dollar for each piece. Here we bake them on a bed of mushrooms and rice. Wonderful taste, healthy, and for about the cost of chicken.

Ingredients:

3-4 pieces of frozen tilapia fillets

1½ cups of sliced mushrooms

1 onion, finely chopped

3 cloves garlic minced

2 Tbs flour

2 Tbs butter

1 tsp Old Bay seasoning

salt & pepper to taste

1 cup milk

5 oz carton of non fat lemon flavored Greek yogurt

1 cup uncooked white rice

Directions:

Preheat the oven to 375. spray a 9 x 14 baking dish. Pour in the uncooked rice and set aside.

Do your cutting: rinse & chop the mushrooms, chop the onion and mine the garlic.

Melt the butter in a medium saucepan over medium heat, and add the mushrooms, onion, and garlic.
Cook about 10 minutes or until tender.
In a small bowl, mix the flour, Old Bay Seasonings, salt & pepper.

Add the flour, Old Bay, salt, and pepper to the saucepan and cook and stir for 2 minutes.

Add the milk and cook until sauce thickens. Remove from heat, and stir in the yogurt.
Pour over rice.

Place the fillets on top, cover with foil, bake at 375 for 30-40 minutes -- Remove foil after 25 minutes and let the moisture out a little.