Family Healthy Fit Lifestyle: Grilled Tilapia with Tomato Fennel Orzo
Once families begin to get heavy into fitness, parents need to make sure everyone is fueling their bodies right. Heart-healthy meals rich in lean meats, protein, fiber and complex carbohydrates pack essential minerals for repairing muscles for fitness enthusiasts.
Modifying your family’s meals into healthier ones can be frustrating, and finding a dinner that pleases everyone can be difficult. In my family of picky eaters, tilapia is the only fish my entire family will eat without complaint. This relatively inexpensive, mild white flaky fish is a great source of protein, calcium, vitamin B12, selenium and Omega-3s.
When trying to increase your fitness levels, try increasing your weekly intake of fish to two to three times a week.
For a simple, quick weekday dinner, we’ll throw the tilapia on the grill with a light lemon oil marinade and serve it with a tomato fennel orzo side dish. By serving the tilapia with tomatoes and fennel, this one meal becomes a dinner rich in superfoods and antioxidants. Both fennel and tomatoes are rich in Vitamin C and fiber, however, fennel also packs potassium, and the tomatoes contain lycopene which is important for bone health for active families.
When you choose dreams of living a long, healthy life with your loved ones, remember to feed your family the best foods for an active lifestyle.
Grilled Tilapia with Tomato Fennel Orzo
1 Tbsp olive oil and ¼ cup
1 small fennel bulb, chopped
1 tsp garlic minced
1 pint grape tomatoes, halved
¼ tsp crushed red peppers
½ tsp salt
¼ tsp ground black pepper
1 cup orzo
1-2 pounds of tilapia filets, trimmed
Preheat grill on a low setting. Brush with a high temperature by heating to prevent tilapia from sticking to grill.
Bring a two-and-a-half quart pot of water to a boil. Add orzo and cook for one minute less than al dente as directed on package. Drain and set aside.
Heat a tablespoon of olive oil in a large skillet. Sauté fennel until soft. Add grape tomatoes, garlic, crushed red pepper, salt and ground black pepper. Sauté tomatoes until warmed through.
Add orzo and lightly toss through tomatoes and fennel until well coated. Remove from heat and set aside.
Combine juice of one lemon and one-quarter cup olive oil to a small bowl. Toss in salt and pepper to taste. Dip tilapia in marinade and then place on grill; grill tilapia 1-2 minutes each side or until cooked evenly.
Serve tilapia with a tomato fennel orzo.
Editor’s note: Fresh garden veggies, comfort foods, family favorites. Find delicious new ways to pursue a healthy, fit lifestyle for your busy crew. Join Family Foodie and American Family Insurance for our live online event July 26 from 1-3 p.m. CST. Find more details on our Google Plus page.