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.  

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. 

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!