Healthy Living in the North

Foodie Friday: The Mediterranean diet featuring tilapia bowls with avocado crema!

Canada’s Food Guide recommends that we eat at least two servings of fish each week but I know from speaking with clients that a lot of us struggle to do this. Fish is a great lean protein and includes many nutrients such as selenium, vitamin D, magnesium and iron, not to mention heart-healthy omega-3 fats!

Fish is also an important part of the Mediterranean diet, which may help to prevent heart disease and type-2 diabetes. The Mediterranean-style diet emphasizes eating foods like fish, fruits, vegetables, beans, high-fibre breads/whole grains, nuts, and olive oil. As February is Heart Month, it’s a great time to reflect on how we can incorporate more of a Mediterranean diet into our day-to-day meal making.

Tilapia bowl with avocado crema

Fish is an important part of the Mediterranean diet, which may help to prevent heart disease and type-2 diabetes. How can you incorporate the Mediterranean diet into your meal-making?

Need a new take on fish? I really like this recipe because it’s quick to assemble, super tasty, and makes for great lunch leftovers! This is definitely not your typical fish recipe (which let’s be honest, can sometimes get a bit boring!). The blackening spices add a whole new depth of flavour and the star of the show here is definitely the avocado crema. You’ll definitely want more!!

So what’s stopping you from trying out the Mediterranean diet?

Tilapia Bowls with Avocado Crema

Ingredients

Tilapia seasoning

  • 2 tsp paprika
  • 2 tsp chili powder
  • 2 tsp cumin
  • 2 tsp garlic powder
  • 1 tsp salt
  • ½ tsp pepper

Avocado crema

  • 2 avocado
  • 1 cup plain Greek yogurt
  • 2 garlic cloves
  • 2 limes (juiced)
  • salt & pepper to taste

Other ingredients

  • 4 tilapia fillets
  • 3 cups cooked rice or quinoa
  • 1 can (15 oz) black beans, rinsed
  • 2 roma tomatoes
  • 2 cups corn kernels
  • ½ cup fresh cilantro (optional)

Instructions

  1. For avocado crema: combine avocados, Greek yogurt, garlic cloves and juice of 2 limes in a blender or food processor until smooth. Season with salt and pepper to taste.
  2. Prepare toppings so they are ready to assemble once your fish is cooked: 3 cups cooked rice or quinoa; dice 2 tomatoes; drain & rinse 1 can black beans; reheat corn kernels (I use frozen); prepare cilantro & lime to garnish (optional).
  3. Combine spices for tilapia seasoning on a large plate.
  4. Pat tilapia fillets so they are dry (if they are too wet, the fish will not “blacken”). Coat in seasoning mix. Cook in a non-stick pan over medium heat for ~3 minutes per side until fish is cooked and easily “flakes” apart.
  5. Assemble fish bowls: fill bowls with rice/quinoa. Then top with toppings of your choice and fillet of blackened tilapia. You can dollop the avocado crema on top or fill a Ziploc bag with the crema, cut corner edge and drizzle on top.

Enjoy!

Destyni Atchison

About Destyni Atchison

Destyni is a Clinical Dietitian at Fort St. John Hospital and Peace Villa. She has been working with Northern Health for the past two years and also runs her own nutrition consulting business. In her spare time, she enjoys snowshoeing, hiking and developing new recipes for herself and her clients.

Share