Tialpia with Walnut Crusting and a Surpise Kale Dish

I try to go to the farmer's market to see what I can use at my cooking demos.  There wasn't a lot in season yet but I found a bargain on a floral arrangement buy using leaf lettuce in a copper bowl.  I added some roses from my garden and a few white daisies.  The best advantage of using what I did was that all of it was edible,  rose petals, white daisies and of course the greens.I used the display on the table when I served up the latest creations from my portable kitchen at the shop.

I have been on a campaign since my husband recently underwent Cardiac By-Pass surgery.  He has challenged me to cook foods that have enough flavor on their own that they don't need high fat or salt.  His words to me were, "So, can you make cardboard taste good?"  Any one who was a heavy salter can appreciate the need to give taste that makes a big impact but not always with heat.  Here is a talapia I made last Saturday that was well received by our customers who attend our regular Saturday cooking demo.  The Strawberry Chutney was a great topper for this.

Walnut Crusted Tilapia

1 cup walnuts ground or pounded fine

1 t Vietnamese cinnamon

3 large Basil leaves chopped fine

1 egg white

6 Tilapia fillets

Add 2 T water to the egg white in a shallow bowl and whip until blended.  Dry the fillet then dip it into the egg white.  Place the walnuts  and cinnamon in another shallow bowl, stir until mixed and press each side down into the nuts.  Place on foil covered pan sprayed or very lightly coat with olive oil.  Bake 10-15 minutes depending on the thickness of the fish at 375 degrees.  Serves 6

Serve alone or with the chutney recipe in another post here.

Nutrional values:  Sodium    25.5 mg,  27 mg Chol,  Saturated fats 1.2 grams.  It is important to note also the healthy Omega 3 oils that are in walnuts which are desired in a good diet.

I accompanied the fish with Kale.  A bad word to most people but I think I have redeemed the shunned vegetable.  This is very healthy but I need to note since I am cooking for a cardiac patient that leafy vegetables need to be avoided if you are on Coumadin as a blood thinner.  It is so high in vitamin K that it can interfere with your meds.

Surprise Kale 

1 large bundle of fresh kale

1 1.5 ounce More Than Gourmet Jus de Poillet Demi Glace pack

1 qt water

2 T healthy margarine or unhealthy butter

1T Splenda or sugar

1t Vietnamese cinnamon

2T Fennel Seeds 

Wash leaves, devein and remove the stems.  Add the water to a large sauce pan and bring to a boil then add the entire package of Demi Glace and the Sugar/Splenda.  Stir until the demi glace is dissolved.  Add the kale leaves cook at a simmer on low heat until leaves are wilted but not mushy, about 10-15 minutes.  In a separate pan melt the butter or margarine then stir in the fennel seeds and cinnamon. Toss the leaves in the mixture and serve hot. makes 8 (1/2 cup) servings.  

The demi Glace does have sodium and if you use salted butter you do add more but the sodium content per serving of the vegetable  is 131 mg for salted butter or 111 unsalted butter, Cholesterol 7.5 mg if using butter with 1.7 g saturated fat.    It is also important to read the labels on you margarine to insure the don't have transfats.  I was surprised to learn that some brands that tout themselves as a health alternative to butter are not really that healthy at all.