Pan-Fried Fish with Veggies

**The following recipe was shared by Family Health & Harmony Guest Contributor, Sue Nivens** 

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Here's a little about little ol' me!

I love long walks on the beach, and I drink a lot of coffee! LOL 

Growing up, I was very blessed to have both parents and grandparents (on my mother's side) who cooked and farmed their own veggies. I have been blessed to know the difference between fresh veggies picked straight from the garden and purchased produce from a grocery store. I prefer fresh veggies, but life often calls for the convenience of bringing them home from the store.

Growing up, I was not into cooking at all. Why?! I had breakfast, lunch and dinner prepared for me FRESH everyday! My parents, yes mom and pop including grandparents (when they were alive) would always cook breakfast for my four siblings and me. We always had elaborate meals no matter what time of day. Cereal was strictly for dessert. It may sound weird, but I loved it! Fruity Pebbles and Fruit Loops were my favorites.

I have always been a very picky eater, which is how I got into cooking. I am the girl that orders a good burger with NO sauce, no salt on my fries and extra ice in my HI-C. While I do like sauce on my burger, I just like to put it on myself and I hate a messy runny burger; the bun should never be drenched, thank you very much!  

I wasn't taught to cook with tablespoons or measuring cups. My cooking is based on "eyeballing," and tasting my food. I believe that food is a beautiful form of art! I love to be creative and make my dishes that look like you've just ordered them from a five-star restaurant. Don't get me wrong, food that isn't the most aesthetically pleasing sometimes ends up being the BEST thing EVER! I like to create and spin-off dishes that my husband and son love! I'm all about re-creating.

Here's the kicker: I hardly ever eat my own dishes. I taste as I cook and I'm normally full by the time plating is complete. My family is my passion and food is theirs. That is why I do what I do!  

The meal that I have selected to share with you is a traditional meal in my Thai and Laotian culture. It is called "Pan-Fried Fish with Veggies," or "Taht Bah."

Bon Appetite! 

Pan-Fried Fish with Veggies
"Taht Bah"

Prep Time: 20 Minutes   |   Cook Time: 60 Minutes   |   Total Time: 80 Minutes

Serves 4

Ingredients:

• Rice, prepared
• 5 pieces Fresh or Frozen Tilapia*
• 4 stems Green Onions
• 1 carton Cherry Tomatoes
• 1 Roma or House Tomato (sliced in long pieces)
• 1/2 to 1 Bulb of Garlic (to your preference, I love me some garlic!)
• 1/2 Red Onion
• 2-3 tbsp Olive Oil
• Seasonings (just a sprinkle of each and keep tasting and adding as you go): 
• Garlic Salt
• Fresh Coarse Black Pepper
• Cayenne Pepper
• Parsley
• Optional: Oyster Sauce, Sriracha & Fish Sauce. 

• I grew up eating this dish with all three sauces. If you decide to use Oyster Sauce and Fish Sauce, use about 1/2 tablespoon of Oyster Sauce and 1 tablespoon of Fish Sauce. I buy brands that are made in Thailand. If you do not like Oyster or Fish Sauce, you can use soy sauce, but NOT Kikoman)

*Tilapia can be substituted for any white fish that is firm, like Catfish. Fresh or frozen fish can be used; I prefer fresh.

Directions: 

1. Pat dry the fish, set aside. 

2. In a wok style pan or non-stick skillet, drizzle olive oil and heat on HIGH. 

3. When pan is hot, drop each filet of fish and let it sit on high for about 3 minutes. It's okay if the fish is overlapping. 

4. Season fish with the dry seasonings. I eyeball everything, so if I had to estimate, about 2 sprinkles of each. Be careful! Fish should never be over seasoned-especially over salted.

5. Now the fun begins! Let's building the pyramid. Start stacking the veggies you have chopped, sliced and diced. The order of the stacking is important in my opinion.
-Red onions
-Tomatoes
-Green onions
-Garlic

6. Cover and change the burner to low for  20 minutes. 

7. After 20 minutes, tear down that beautiful pyramid and move the veggies to the side of the pan with the fish peeking through in the middle. If you prefer that your veggies are soft, you can cook them a little longer. When they are soft, the whole dish almost turns into a thick sauce to pour over the rice. DO NOT MOVE THE FISH. Let it stay at the bottom while all of these wonderful flavors marry and become one! 

This is the perfect time to taste your dish. The flavor is becoming a combination of the seasonings and the natural sweating (ha-ok) from the veggies. 

8. Cover. Check occasionally to see how the veggies are cooking down.

9. After the 20 minutes, turn the burner to medium. Cook   covered for another 10 minutes.

10. After 10 minutes, turn off the burner-keep it covered. 

11. Let sit for 10 more minutes, then serve over your preferred rice.  

Fast Food Detox

Yesterday, poor time-management resulted in a huge mistake that cost me all of the wonderful, healthy vibes I've been feeling for weeks! 

I ate fast food. Eeek! 

Burger King to be exact. Don't worry, I didn't eat a Whopper or any other "meat," products. I did, however, scarf down a mayonnaise and iceberg lettuce covered Big Fish and salty, flavorless onion rings. 

After eliminating meat from my diet in June of 2016, I decided that I would still eat tuna, salmon, and catfish occasionally until the end of the year. However, fast food was not part of the equation until yesterday. I have managed to avoid all fast food since transitioning to a healthy lifestyle, primarily because fish sandwiches are only offered at most fast food restaurants during lent in my area. Yesterday, I had to choose between Burger King and Dairy Queen...it was a royal mess! 

Here's how it happened: 

I was running errands right around lunch time. For breakfast I ate a bowl of almond milk soaked granola with added protein. It held me over until I walked into the grocery store. Shopping when you are hungry is the worst thing you can do if you are on a budget, on a diet, or human. Just a hint of hunger will have you grabbing items that you don't need and throwing them into your cart without a second thought. That's what happened to me. 


I realized that I was hungry, and purchased a few things that I fully intended to eat for lunch. Then I purchased a few more things...and a few more things after that. Before I knew it, I'd spent almost an hour in the store and my stomach took control of my brain. 

I could have driven in the direction of home; but I didn't. Instead, I drove in the opposite direction and found myself in the drive-thru line of Burger King, staring at the window decor and wondering why I was about to ingest something resembling food from a place that was aggressively marketing Cheeto-dust covered chicken fries. 

I ordered my fish sandwich, which was labeled 100% Alaskan Pollock. The nerve. 

I knew I'd made a terrible mistake after the first bite. 
I regretted that mistake after the second bite. 
After the last bite, I wanted to turn back the hands of time and relive the last 20 minutes. 

The greasy, chemical-ridden sludge sunk down to my stomach and I instantly felt tired and heavy. My four-month old has had a cold for about a week, and I could feel my immune system weakening and my body succumbing to germy mucus. I also had a headache for absolutely no reason. 

I knew that I had to do something to detox my body! 

STEP 1 

Cucumber Water

To begin my detox, I drank 32oz of cucumber water. I simply added about 7 slices of cucumber to a large cup of spring water, covered the cup, and let it sit in the refrigerator for about an hour before drinking.

 

Cucumber water is one of my favorite things. Along with a refreshing taste, cucumber provides a number of health benefits. It flushes toxins and supplies Vitamin B1, Vitamin B5, Vitamin B7 (biotin), fiber,magnesium, potassium, manganese, Vitamin K, molybdenum, pantothenic acid, copper, phosphorus and silica. They also contain fisetin, an anti-inflammatory that supports brain health, and Lignans, polyphenols that lower the risk of brain, uterine, ovarian, and prostate cancer. Cucumbers also help to prevent cancer and aid in weight loss. 

Cucumber water is the perfect drink on a hot day!

STEP 2 

Turmeric Tea

I decided to try a turmeric tea concoction in an attempt to re-balance my body. Turmeric, the spice that makes delicious Indian food orange, contains curcumin, a powerful anti-inflammatory. All of it's health benefits makes turmeric the perfect cure-all.  It is an antioxidant, an anti-inflammatory, an anti-microbial, and a natural painkiller. It can help prevent cancer or boost the effectiveness of chemo drugs in cancer patients, and it protects the liver. Turmeric can be used topically to help wounds heal quickly, and to treat psoriasis and eczema. In addition to all of that, it even helps to reduce depression and promote weight loss, increasing digestive regularity. Turmeric can have diuretic effects, so if you plan to drink this tea, make sure there is a bathroom nearby just in case. 

Turmeric grows as a root, but can be purchased in capsule and powder form or as a prepared tea. I wanted to control the dosage of Turmeric and other spices, so I opted to make my own tea.  

The spices I used for this tea were CLOVE, an antioxidant that aids in digestion, boosts the immune system, and helps to control diabetes; CINNAMON, an antioxidant that lowers blood sugar and reduces the risk of health disease; NUTMEG, which detoxifies, soothes indigestion, and boosts the immune system; BLACK PEPPER, helps the absorption of curcumin and has antibacterial properties and contains manganese, iron, potassium, Vitamin C and Vitamin K; and ALLSPICE, prevents against digestive issues and stimulates digestive regularity. 

For this recipe, you should definitely have a cheesecloth on hand. I used pantyhose (a frugal bit of advice and something I use to make homemade loc twisting gel), but the pantyhose was thicker than most standard styles and as a result, the straining process was slow and frustrating. 

Turmeric Spice Tea

Prep Time: 5 Minutes   |   Cook Time 15 Minutes   |   Total Time: 20 Minutes

Serves 2

Ingredients: 

• 3 cups Spring Water
• 1/2 tsp Ground Clove (antioxidant, anti-seotic, and digestive aid
• 1 tsp Cinnamon 
• 1/2 tsp Allspice 
• 1 tsp Nutmeg
• Pinch of Cracked Black Peppercorn
• 2 tsp Turmeric 
• 2 tbsp Raw, Unfiltered Honey (or more, to taste)
• 1/2 cup Almond Milk 

Directions: 

1. Combine spices and water in a medium saucepan, and bring to a boil. Reduce heat and let simmer for 10-15 minutes, stirring occasionally. 

2. Strain spices using a cheesecloth. 

3. Add honey to the tea, and stir to dissolve. Add almond milk and serve hot. 

STEP 3

Apple Cider Vinegar

The final detoxifying drink I ingested was far less pleasant than the Turmeric Spice Tea, but beneficial nonetheless.  


I mixed 1 tbsp of raw, organic apple cider vinegar to 6 ounces of spring water. Apple cider vinegar helps to relieve heartburn and acid reflux, promotes healthy cholesterol, aids in weight loss, promotes healthy blood sugar, contains many antioxidants, and helps nutrient absorption. The apple cider vinegar water was a great follow-up to the Turmeric Spice Tea because it helped my body to absorb the good, while helping the cucumbers flush out the bad. 

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By the end of the night, the fast food fiasco was a distant memory. I felt a million times better! 

When transitioning to a healthier lifestyle, reverting back to old habits is not without consequence. The body will reject the grease, fat, sodium, preservatives and chemicals, especially after getting used to a healthy, nutrient rich diet. I knew that to get back on track I would have to take action quickly, and I'm glad I did. 


If you know that you'll be out and about during meal times, bring small healthy snacks to keep hunger at bay. Nuts and seeds have enough protein to hold you over, and fruit is a satisfying snack that you can easily carry with you. 

I will be making every effort to avoid fast food. However, in the event that you're on a road trip or have no choice but to grab something on the go, I would suggest Taco Bell. Generally, Taco Bell isn't considered the most tummy-friendly food, but when you eliminate the meat from their selection, you'll find that some of the offerings are much more favorable than its competitors. Just ask about their vegetarian options; you won't walk away feeling incredibly regretful. 

If you have some healthy detoxifying solutions, be sure to tell us about them in the comment section below! 

XO

Eat Well & Prosper

Herbed Basmati & Quinoa

Brown basmati rice and quinoa are a match made in culinary heaven!

I used to make this recipe using regular brown rice, but after learning that brown rice has higher levels of inorganic arsenic, I try to avoid it. Learn more about brown rice's hidden danger here.

Long-term exposure to inorganic arsenic is associated with an increased risk for various health problems. Basmati rice is a safe alternative. It is an aromatic, long-grain rice with a nutlike fragrance and delicate flavor. It is a safer option for your family because it contains the least arsenic. 

Quinoa is one of my favorite foods! It's gluten-free, and is high in iron, Vitamin B (including Riboflavin), magnesium, manganese, calcium, Vitamin E, phosphorus, potassium and fiber. It is considered a complete protein because it contains nine essential amino acids. When I eliminated meat from my diet, I did a lot of research regarding alternative protein sources, and quinoa takes the cake. 

This grain blend is a nice, filling side dish. It will leave you feeling full without making you feel heavy. 

Tips: Add roasted veggies to this blend for a complete meal.

Tricks: Always rinse quinoa in a small strainer before cooking with it!  Rinsing quinoa removes the natural coating, saponin, which has a bitter taste. 

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Herbed Basmati & Quinoa

Prep Time: 5 Minutes   |   Cook Time: 30 Minutes   |   Total Time: 35 Minutes

Serves 6

Ingredients: 

• 1 1/2 cup Red Quinoa, Rinsed
• 1 1/2 cup Brown Basmati Rice
• 2 cups Vegetable Broth
• 2 cups Water
• 1 tbsp Extra Virgin Olive Oil
• 1 tsp Dried Rosemary
• 1 tsp Garlic Powder 
• 1 tsp Onion Powder 
• Sea Salt & Pepper (to taste)

Directions: 

1. In medium saucepan, combine quinoa, rice, broth, water and olive oil. Cook over medium-high heat; bring to a medium boil. 

2. Add rosemary, garlic powder, onion powder, salt and pepper. Stir lightly. Reduce heat and simmer uncovered for 25 minutes or until all liquid is absorbed. 

3. Remove from heat and cover for 5 minutes. Fluff with fork before serving. 

Crowd Pleasing Kale

If you've been wondering why kale is trending lately, it's because the leafy green veggie is a packed with many of the nutrients your body needs!  Kale is low in calories, high in fiber, and has zero fat. It is also filled with iron, Vitamin K, Vitamin A, Vitamin C, and calcium. Its omega-3 fatty acids serve as an anti-inflammatory, and it contains antioxidants. 

Eating kale regularly can help protect against cancer, arthritis, asthma, autoimmune disorders, digestive problems, Alzheimer's disease, high cholesterol, and osteoporosis. It can increase joint flexibility, jump-start your metabolism, and promote proper liver function. 

Moderation is key, but kale's incredible health benefits make it one of our favorites. You'll find a number of yummy kale recipes on this site, but this recipe is a favorite in my house. It is quick and easy, and I never hear complaints from my children. 

Tips: For added protein, add 1/2 cup of pine nuts before serving. 

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Crowd Pleasing Kale

Prep Time: 5 Minutes   |   Cook Time: 12 Minutes   |   Total Time: 17 Minutes

Serves 6

Ingredients: 

• 1 bag 16 oz Kale Greens (washed)
• 3 tbsp Extra Virgin Olive Oil (more as needed)
• 1 cup Yellow Onion, Chopped
• 3/4 cup Vegetable Broth
• 2 Cloves Garlic, Minced or Sliced Thin 
• 1 tsp Red Pepper Flakes
• Sea Salt & Pepper (to taste)

Directions: 

1. Warm olive oil and garlic over medium heat in a large skillet or deep pot. Be careful not to burn garlic! 

2. Add half bag of kale to the pot, stir from the bottom to coat as much of the kale with oil as possible. The pot will be very full, but the kale will quickly cook down. Cover, and cook for 2-3 minutes, until there is room to add the second half of the bag. 

3. Add vegetable broth, and stir to coat kale. Cover and cook for 8 minutes, stirring occasionally to prevent burning. 

4. Uncover. Add red pepper flakes, sea salt, and pepper. Remove from heat and serve while warm. 

Sweet Roasted Acorn Squash

This delicious acorn squash recipe is a perfect accompaniment to an Autumn meal. My mother and children fell in love with the rich, velvety texture and likened the taste to pumpkin pie!

You may want to consider adding another acorn squash, or doubling the recipe...my 4-year old begged for more!

This squash is best paired with a savory harvest dish. 

Trick: When cutting your acorn squash, use a sharp knife and a stable surface. Cut around the perimeter of the squash, avoiding the stem. Gently pull the squash open from the bottom, and the stem will separate on it's own. Cutting through the stem can be difficult and dangerous! 

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Sweet Roasted Acorn Squash

Prep Time: 10 Minutes   |   Cook Time: 70 Minutes   |   Total Time: 80 Minutes

Serves 4

Ingredients: 

• 2 Whole Acorn Squash 
• 8 tbsp Butter (salted, softened)
• 3/4 cup Dark Brown Sugar 
• 1/4 cup Maple Syrup
• 2 tbsp Cinnamon 
• 1 tbsp Nutmeg
• Sea Salt (to taste) 
• Cracked Black Pepper (to taste)

Directions: 

1. Preheat oven to 400°F.  Place a sheet of aluminum foil on the bottom of a baking dish or flat baking sheet to catch spills. 

2. In a small mixing bowl, combine butter, brown sugar, maple syrup, cinnamon, nutmeg, salt, and pepper. The mixture will resemble a thick paste. 

3. Place acorn squash halves on the baking sheet, cut side up. Generously coat the inside of squash with brown sugar mix; including the cut edges. 

4. Bake for 70 minutes or until flesh of squash is soft. 

5. Remove and let sit for 5 minutes. Drain excess liquid, and serve while warm. 

Vegetarian Enchilada Casserole

The word "Vegetarian" should be removed from this recipe, simply because it might scare away some of you meat-lovers, who cringe at the mention of a meat-free meal. This dish deserves the attention of carnivores and herbivores alike! It's that good...

Mexican food is one of my favorites. (You'll learn that I have a lot of favorites). There is nothing like a big dish of enchiladas fresh out of the oven. 

My meat-free journey has led to the discovery of some amazing recipes, and this is one of them. I don't often try to come up with alternatives to meat. I find that preparing veggies without trying to compare them to their fleshy adversaries is far more enjoyable, and this method keeps me from missing meat. My daughter worked alongside me in the kitchen, and together we created a feast that will bring even a steak-lover to his knees!

This meal combines a tasty blend of vegetables with the distinctive traditional enchilada flavor, topped off with gooey, yummy, cheese.  

Tips: Serve with homemade Mexican Rice (recipe forthcoming). I love using the disposable aluminum dishes for meals like this. If you buy the lasagna size instead of using a standard 9x13 baking dish, you will have enough to add another layer!

Tricks: I used canned sauce for this recipe, but if you're feeling especially motivated, find a homemade enchilada sauce recipe. Eventually I will update this recipe with a homemade enchilada sauce recipe that will knock your socks off!

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Vegetarian Enchilada Casserole

Prep Time: 30 Minutes   |   Cook Time: 1 Hour   |   Total Time: 1 Hour & 30 Minutes

Serves EVERYBODY! 

Ingredients: 

• 1-16 oz package Yellow Corn Tortillas*
• 2-15 oz cans Black Beans, Drained
• 1-10 oz can Enchilada Sauce - Mild Heat
• 1-10 oz can Enchilada Sauce - Medium Heat
• 6 cups Mexican Cheese Blend (Monterey Jack, Cheddar, Queso Quesadilla & Asadero)
• 2 cups Yellow Onion, Chopped
• 1-10 oz can Refried Black Beans
• 1 1/2 cups Frozen Whole Kernel Corn
• 1 Medium Red Bell Pepper, Finely Chopped
• 1 cup Chunky Salsa - Medium Heat
• 2 tbsp Extra Virgin Olive Oil 
• 1 tbsp Cumin
• 1/2 tbsp Chili Powder
• 1/2 tbsp Dried Oregano
• 1/4 cup Cilantro, Coarsely Chopped
• 1/2 tbsp Garlic Powder
• 1 tbsp Adobo (Goya brand, with pepper)
• Sea Salt (to taste)

*When preparing tortillas: 

       6 tortillas should be cut into quarters, these will be used for the corners of the pan. 

       9 tortillas should be cut in half, these will be used for the edges of the pan. 

       8 tortillas should remain whole, these will be used to fill in the center of the pan. 

Recommended Toppings: 

• Avocado
• Lettuce
• Tomato
• Sour Cream 
• Black Olives

Directions: 

1. Preheat oven to 375 °. 

2. In a large skillet, heat olive oil over medium-high heat. Once warm, add onions and red bell peppers. Cook for 3 minutes, stirring frequently, until onions and peppers are slightly soft. Add cumin, chili powder, and oregano. Stir. 

3. Add black beans, corn, and cilantro. Stir. Cook for 5 minutes. Add garlic powder and Adobo. Stir. Add salsa and sea salt. Reduce heat and cook for 3 more minutes while stirring occasionally. Remove from heat.

4. Lightly coat the bottom of a 9x13 (or lasagna size disposable) baking dish with enchilada sauce. You can alternate using mild and medium heat. Prepare your first layer of tortillas as shown: 

5. Layer your casserole as follows: 

1. Refried Black Beans 
2. Cheese 
3. Bean/Veggie Mix
4. Tortillas
5. Enchilada Sauce
6. Bean/Veggie Mix
7. Cheese
8. Tortillas
9. Enchilada Sauce

6. Place dish in oven, and bake for 40 minutes. 

7. Remove from oven and add a final layer of cheese. Return to oven and bake for 15 more minutes, until cheese is bubbly. 

8. Remove from oven. Cool for 10 minutes (or if you're like me, impatient and starving, cut after 4 minutes and disregard the fact that the casserole hasn't set. Don't worry, the layers will run together in  hodgepodge of deliciousness.....no, seriously; let it cool). 

9. Top with recommended ingredients and enjoy!