–tilapia (2 medium)

–pecans (1 small package)

–lemon juice

–Worcestershire sauce

–white wine

–Creole seasoning

–parsley (fresh if possible)

–fine breadcrumbs (boxed)

–olive oil

–salt and pepper


–chicken broth (non-fat, low sodium)

–spinach (fresh, packaged)


–avocado (one-half)

–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.

Author: Celia Hales

Site features gourmet Mediterranean microwave cooking, often featuring original recipes by the blogger as well as recipes by master chef Edward Giobbi; and a second site on the spiritual dimension of the law of attraction.

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