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Edward Healthy Kitchen Recipes

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Tilapia Vera Cruz over Baked Brown Rice

Prep Time: 20 minutes
Cook Time: 20-25 minutes
(Total time will vary with appliance and setting.)
Level of Difficulty: Easy


16 oz   tilapia filets ( or whitefish, basa, or mahi mahi)
1 Tbs   extra virgin olive oil (Olive Tap Arbequina)
9 oz     onions, yellow, medium dice
1 Tbs   fresh garlic, crushed
2 Tbs   jalapeno peppers, seeded and minced
4 Tbs   fresh lime juice
12 oz   chicken broth (Pacific Low-Sodium)
14.5 oz            oven roasted tomatoes, canned (Muir Glen Fire-Roasted, diced)
1/2 tsp  dried thyme
1/2 tsp  dried marjoram
3 Tbs   capers, rinsed
4 Tbs   fresh cilantro, chopped fine


8 oz     brown rice
½ c.      peas, diced carrots, corn (opt.)
1 ½      cups water or chicken or vegetable broth
kosher salt to taste


Season the fish with salt and pepper. Sear on both sides until done. Remove from skillet. Sauté the onions with olive oil until translucent. Add the garlic and jalapeno and sauté until fragrant. Add the lime juice, broth, tomatoes, thyme, marjoram and cook until the sauce reduces. Stir in the capers and cilantro and season to taste. Bring the water to a boil and salt to taste. Pour the boiling water over the rice, add peas and stir.

Cover tightly with foil. Bake in a 350 degree oven for 20-25 minutes. If all of the water is not absorbed, continue to bake uncovered until there is no residual water in the pan. Fluff with a fork, re- cover and allow to cool.

Recipe provided by: CHEFS FOR A DAY, Chef Laura Valcour.  Contact  laura@ChefsForADay.com.



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Edward Hospital & Health Services
801 S. Washington, Naperville, IL 60540 • (630) 527-3000

Naperville • Plainfield • Bolingbrook • Oswego • Woodridge
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