Fast from the Fabulous Freezer - Tilapia with Fresh Salsa

As the author of a book on how to make money and lose weight, I'm always on the lookout for good deals on healthy food. Anybody can lose weight if they want to spend all day (and a fortune) on fresh produce (who's picking these crops, Alex Rodriguez?) and anybody can save money on food if they make Jack-in-the-Box one of the four major food groups. But it takes some skill to save time and money on really good food that's not going to make you gain weight.

Good thing you're here!

The next time you're at the supermarket, pick up a package of frozen tilapia filets. Tilapia, if you're not familiar with it, is a fish. It's high in protein, low in fat, mild in flavor, and 8 ounces of it is only about 180 calories.

Can't beat that.

Tilapia filets can sit in your freezer and wait patiently, unlike fresh fish at the grocery store, which is going to make you sorry if you don't get it home immediately, put it on ice in the refrigerator and cook it without delay. Who has time for that? Who needs food with a temper?

Another great thing about tilapia, and all fish, is that you can cook it successfully in a microwave in just a few minutes.

Here's a recipe for tilapia that you can make in literally ten minutes, freezer to table. This recipe is for one generous serving. If you're cooking for more than one, multiply the portions or cook it in batches. Look for fresh salsa in your grocery store's refrigerator case. You don't have to make it yourself!

Tilapia with Fresh Salsa

2 frozen tilapia filets, about 8 ounces total
2 Tablespoons white wine (or water)
2 Tablespoons fresh salsa (or bottled salsa)
Salt, pepper, garlic powder

Place the frozen tilapia filets in a single layer (thaw them under cold running water if they're stuck together) in a microwave-safe baking dish or pie plate. Add the wine and season with salt, fresh-ground pepper, and garlic powder. Spoon the salsa on top of each filet. Cover the dish loosely with wax paper and microwave on high power for three minutes, then check it. You want the fish to be white and cooked through, not pink and raw. You may want to move the filets around in the dish to make sure they cook evenly. Continue cooking on high power, 30 seconds at a time, until the fish is done, or nearly done. It can actually finish cooking on your countertop when you take it out of the microwave, just from the residual heat.

You can serve this with a few tortilla chips on the side (a dozen chips is about 150 calories) or with rice, if you feel like making it (half a cup of cooked white rice is about 100 calories), and/or with a vegetable.

1 8-oz serving
Calories: 220
Protein: 42g
Fat: 2g
Saturated Fat: 1g

Enjoy!

©2009 Babe Lincoln