–tilapia (2 medium)
–pecans (1 small package)
–parsley (fresh if possible)
–fine breadcrumbs (boxed)
–salt and pepper
–chicken broth (non-fat, low sodium)
–spinach (fresh, packaged)
–basil (fresh if possible)
1 – Spread pecans on a microwaveable plate. Microwave for 1 minute. Stir. Then microwave for 1 minute more. Set aside.
2 – Place tilapia in plastic bag. Season with salt, pepper, and olive oil. Shake with one-third cup of fine breadcrumbs. Set aside.
3 – Place one-quarter cup of white wine in covered baking dish. Season with 2 tablespoons of Worcestershire sauce and 2 tablespoons of lemon juice. Place the tilapia in this sauce. Sprinkle with Creole seasoning and parsley. Dump pecans on top. Set aside.
4 – Measure two-thirds cup of quinoa into wide-mouthed, covered baking dish. Add one and one-third cup of chicken broth. Season with a tablespoon of olive oil. Cook on high in microwave for 6 minutes; then cook on 50 percent power for 9 minutes. Set aside. Keep covered to preserve warmth.
5 – Dump package of spinach into large, covered baking dish. Add one inch of water. Season with salt, pepper, and olive oil. Cook on high for 5 minutes.
6 – Chop a medium tomato and half an avocado. Place in mixing bowl. Season with basil and olive oil. Gently fold together. Transfer to serving bowl.
7 – Cook the tilapia on high for 8 minutes.
8 – Serve the tilapia, quinoa, and spinach hot, and the tomato – avocado salad cold.
–tilapia adapted from Commander’s Palace, New Orleans, Louisiana; remainder of meal original.