Have you or a loved one been diagnosed with congestive heart failure? Have you or a loved one been told that sodium is the villain and must be drastically reduced in your diet?
That is the case with a loved one of the author. As a result, the author began searching out recipes that would be easy and quick to make, that would be tasty, and that would fit the low-sodium criteria.
Inspired by a couple of recipes listed in the resource area at the end of the article, this is the adapted recipe created by the author. Her husband rated the taste of the Tilapia on an eight on a one to ten scale. When he learned how heart-healthy this recipe was, he increased the eight rating to a nine. On the other hand, he found it necessary to add soy sauce to the rice which is a no-no with the family member with the congestive heart failure diagnosis. Therefore, a few suggested additions to the rice have been included.
Ingredients for Tilapia:
2 pieces of Tilapia
4 tablespoons of Mrs. Dash Marinade: Zesty Garlic Herb
1/4 teaspoon Old Bay Seasoning with 30% less sodium than original
1/4 teaspoon Cumin
1/4 teaspoon of Dill Weed
1 tbsp of extra light olive oil
Ingredients for Rice:
1 cup of Minute Rice
1 cup of water
1/2 teaspoon of Original Blend Salt-Free Mrs. Dash
1 tablespoon of Salt-free butter
Optionally: Add 1 tbsp of Mrs. Dash Marinade: Zesty Garlic Herb
and/or 1/4 teaspoon Old Bay Seasoning
and/or 1/4 teaspoon Cumin
and/or 1/4 teaspoon of Dill Weed
Procedure for making Tilapia and flavored Minute Rice:
Step 1 – Place 1 cup of water, 1/2 teaspoon of Mrs. Dash Original Blend, and 1 tablespoon of salt-free butter in a sauce pan.
Step 2 – Measure out 1 cup of Minute Rice and set aside
Step 3 – Place one tablespoon of extra light olive oil in a large frying pan. Use a basting brush to spread over the entire cooking surface of pan.
Step 4 - Mix 4 tbsp of Mrs Dash Zesty Marinade, one-fourth tsp each of Dill Weed, Old Bay Seasoning, and Cumin
Step 5 – Baste one side of Tilapia with marinade mixture
Step 6 – Preheat large frying pan at high heat for one minute. Then turn the heat down to medium. Then put basted side down of Tilapia in pan
Step 7 – Baste other side of Tilapia with remaining marinade
Step 8 – In the meantime, turn on high heat under the sauce pan where you will be cooking the Minute Rice. Allow the water mixture to come to a complete boil.
Step 9 – Add rice to the sauce pan, make certain all kernels are covered with water, then remove sauce pan from heat. Put cover on sauce pan and allow the rice to simmer for at least 5 minutes.
Step 10 – After five minutes, turn Tilapia over.
Step 11 – See last sentence of Step 9. If you have not already done so, put cover on sauce pan and allow the rice to simmer for at least 5 minutes.
Step 12 – After at least five minutes and when Tilapia has completely finished cooking, remove lid from sauce pan and fluff rice with fork.
Step 13 – In total, you will sauté the Tilapia 5 minutes on each side. Then turn the Tilapia over one more time, turn off heat, and cook for one more minute.
Step 14 – Serve Tilapia with a half-cup each of rice on the side. Add a green vegetable of your choice for a heart-healthy, low sodium meal.
Please note: If the rice tastes too bland, add one or more of the optional ingredients listed above.
Inspired by and adapted from:
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