Swai with Fennel, Tomatoes, and Capers

Wow,  I didn't realize how long it had been since I posted a recipe.  I am still cooking and eating, but haven't blogged in a while. Heath and I are still "trying" to eat healthy. He has lost 20 pounds and I have lost 15 pounds.  Needless to say, I still have a way to go.  Trying to lose the most I can, because in 2 months we are going to start trying for our first baby. To say I am excited is an understatement. I can't wait!

To keep with the healthy theme, we have incorporated more fish into our diet.  I have found that frozen Swai fish is the cheapest. It is has a similar taste as catfish without the bones. It is super easy to cook and works with most fish recipes.  I have also noticed it does not make your house smell "fishy."  It is a wonderful fish to work with if you have been afraid to cook fish in the past.  Try this out and let me know what you think!

Tips I learned when cooking Swai with fennel, tomatoes, and capers:

• Don't overcook your fish.
• Olive oil is a great base coat for any topping.
• Do double duty! Roast your veggies and cook your fish on one dish and at the same time.
• Fish is great when in a pinch. Quick to defrost and super easy to season.
• Line your baking dish with foil for quick clean up.
• Use frozen brown rice for a quick dinner. It takes only 4 minutes in the microwave and serves 2-3 people.

Swai with Fennel, Tomatoes, and Capers

2 pieces of frozen swai, defrosted

1 fennel bulb, diced

1 small onion, sliced

1 can of diced tomatoes (no seasonings)

2 teaspoons of capers, drained

1 teaspoon of garlic

3 tablespoons of olive oil

cooked brown rice

salt

pepper

Directions:

In a medium saute pan, heat olive oil on medium heat.  Add fennel, onion, tomatoes, capers, garlic. Season with salt and pepper to taste.  Simmer for 10-15 minutes until reduced.  Heat oven to 400 degrees.  On cooking dish, line with foil.  Place fish on dish and lightly drizzle with olive oil. Salt and pepper to taste.  Prep asparagus. (See below)  Cook for 10-13 minutes, until flaky.  Place brown rice on plate.  Top with fish. Top fish/rice combo with fennel/tomato/caper mixture.  Add asparagus side.  Serve immediately.

Roasted Asparagus:

1 bundle of asparagus

olive oil

salt

pepper

Directions:

Wash asparagus. Cut the ends, approx. 1 inch from the bottom.  Place on foil dish with fish.  (Separate sides)  Drizzle with olive oil. Season with salt and pepper. Using hands mix well.  Cook in 400 degree oven for 10-15 minutes or until you see nice browning.

Chicken and Kale Soup

I originally found this recipe on the Weight Watchers sight. It was for Chicken and Escarole Soup.  I made some modifications since I couldn't find escarole and renamed it.  It was super, super easy to make.  My husband prejudged it, as he isn't a fan of kale. However, 2 bowls later and left overs the next day....I would say he had a change of stomach. :)

This is perfect for the cold months and feeds a lot of people when you are on a budget.

Tips I learned making Chicken and Kale Soup:

• You can use any type of chicken you want. Frozen chicken breasts, left over chicken meat, and even canned chicken. It is really up to you.
• Don't be afraid of using 1 whole onion. It will cook down and really flavors the soup.
• If you can't find Kale, use spinach.  I prefer kale because it doesn't wilt down or disintegrate as bad.
• You can really add any vegetable you believe would taste good or have in your kitchen.
• You can use bacon or pancetta. Again, whatever suits your taste and budget.

Ingredients for Chicken and Kale Soup (All credit to Weight Watches for Chicken and Escarole Recipe)

2 tablespoons of olive oil

1 oz of bacon, chopped (3 large slices)

1 large yellow onion, chopped

4 cloves of garlic, chopped

2 boxes of chicken broth, fat free and reduced sodium

1 can of stewed tomatoes (14.5 oz can)

1 pound of skinless, chicken chopped (whatever bite size you like, I like larger pieces)

1 cup of kale, cleaned and chopped

1 can of white kidney beans (rinsed and drained, 15oz can)

2 teaspoons of fresh or dried basil

1 cup of chopped black olives

1/2 teaspoon of salt to taste

2 teaspoons of ground black pepper

1/2 teaspoon of red pepper flakes

Grated Parmesan cheese to top

Directions:

Heat dutch oven or large spaghetti pot on medium heat.  Add chopped bacon and begin to cook. Add onion and garlic and continue to cook.  Add olive oil and chopped chicken (cooked or raw, either way) Season with black pepper. Add tomatoes and olives and continue to cook.  Add chicken broth and bring to boil.  After soup is boiling, reduce to simmer. Add beans, kale, basil, salt and red pepper.  Let continue to cook and mesh together for 20-30 minutes.  Serve immediately with crotini's and top with Parmesan cheese.