EYE HEALTHY RECIPE

TILAPIA

· with Rainbow Swiss Chard and Red Pepper Sauce ·

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INGREDIENTS

2 tilapia filet
1 bunch rainbow swiss chard
1 clove garlic
1 red pepper
1 beet
1 bay leaf
extra virgin olive oil
S&P to taste (optional)
italian parsley — flat leaf parsley

TECHNIQUE

  1. Red Pepper Sauce:
    Chop 1 red bell pepper- medium sized dice
    Peel 1 small red beet, chop small dice
    Water to cover the pepper and beets
    1 Bay leaf
  2. Place all ingredients in a small pot cover with water and bring to a boil then simmer until the vegetables are soft. (About 15-20 minutes)Then remove bay leaf and puree with a hand stick blender or a blender.  If it is too thick thin it out with a little water to get a nice sauce texture, add a tablespoon of olive oil for richness and shine. (optional)
    Set aside in a warm place.
  3. Rainbow Swiss Chard:
    Trim the bottoms of the chard, chop 1 clove of garlic, place in a medium sized sauté pan- cover with water, bring to a boil and simmer gently (7-8 minutes)
    Strain set aside in a warm place on the stove. ( Drizzle a little olive oil on the leaves- optional)
  4. Tilapia:
    Season both sides of the fish with S&P or your favorite dry spice blend
    In a large sauté pan heat the pan on medium high heat, add the olive oil to cover the bottom of the pan then add your Tilapia filets.
    Make sure pan is hot before adding filets so the Tilapia does not stick.
    Cook a couple of minutes on each side until nice and golden brown.  Remove from pan and drain on a paper towel.

TO PLATE THE DISH

Place the steamed rainbow swiss chard and garlic in the center of your plate. Add the Tilapia filets in a cross pattern on top of the swiss chard. Spoon the red pepper sauce around the plate. Garnish with Italian Parsley and Enjoy!

This is an excellent dish.  It’s healthy, quick and packed with lutein and zeaxanthin!  Lutein and zeaxanthin are 2 of 3 essential carotenoids proven to enrich macular pigment, enhance vision, and help preserve vision.

To learn about the verification of the third essential carotenoid meso-zeaxanthin found in fish check out the following scientific article!

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