I am just getting started with cooking apps on my Iphone.  (It’s about time, right?)  I pretty much only use free apps, and iCookbook Diabetic was highly rated in a magazine and free right now, so I decided to try it for fun.

I found a recipe for Rosemary-Garlic Scallops with Polenta, and adapted it just a bit.  The scallops were great, and made for a quick but ‘fancier-than-usual’ meal.  I would like to eat seafood more often, and this was a simple, healthy recipe.

However, the polenta was far too thick.  If you want to serve the scallops over polenta, just use a standard 4:1 ratio of liquid (such as vegetable broth) to cornmeal.  Or if you have more time, you could make these cute Polenta Triangles.

Scallops with Zucchini and Red Onion

1 T olive oil
1 t minced garlic
1 small red onion, thinly sliced
1 medium zucchini, cut into 1″ pieces
8 oz. bay scallops
2 t Penzey’s Mural of Flavor
1/4 t black pepper

Heat oil in a medium frying pan.  Add garlic, and stir for 1 minute.  Add onion and zucchini, and saute for 10-15 minutes, until vegetables are tender.  Add scallops and seasoning, and cook for 3-5 minutes, until scallops are done.

I did get to the grocery store before the Blizzard of 2013, but 1) I didn’t have time to make a list beforehand, and 2) I was pretty overwhelmed by the crowds.  I picked up a few pieces of fruit, a box of cereal, and a quart of milk.  I have so much food in my freezer and pantry that I wasn’t too worried.

As the flakes started to fly on Friday night, I decided to try my hand at a homemade tuna noodle casserole.  I used this recipe as a loose guide, and bulked up the dish with extra vegetables.  Except for the milk, all of the ingredients were things I had on hand.

This recipe certainly isn’t gourmet, but it turned out to be a fine pantry meal.  I liked the creamy sauce, and the seasoned breadcrumbs added in just a bit of flavor and crunch.  With just a little bit of creativity, it’s possible to make a balanced meal even during one of the biggest snowstorms ever!

Snowstorm Tuna Noodle Casserole

1 c. dry whole wheat rotini
2 c. frozen mixed vegetables
1 T Smart Balance spread
1 T flour
1 c. skim milk
1 (5 oz.) can tuna, drained
2 T seasoned breadcrumbs
2 T Parmesan cheese

Cook pasta and vegetables in boiling water until tender.  Drain, and set aside.

Place Smart Balance in a sauce pan over low heat, and melt.  Add flour and stir.  Keep stirring as the mixture browns slightly.  Add in 1/2 c. milk, and whisk until blended.  Add in remaining milk.  Cook on low heat for 15-20 minutes, stirring frequently, until thickened.  Add tuna and cook for a few more minutes until heated through.  Season to taste with salt and pepper.

Mix pasta, vegetables, and sauce in a large bowl.  Add breadcrumbs and Parmesan cheese.

I really do like to eat seafood, I just hate cooking it.  I feel like you need to plan so that you can buy the fish fresh and make it that day.  It also doesn’t work as well as leftovers, and I rely heavily on leftovers for meals during the week.

In an effort to overcome these challenges, I bought frozen tilapia fillets at Trader Joe’s.  I wanted to see if frozen fillets would streamline the process without sacrificing quality.  There’s just one catch; you need to defrost the fish in the refrigerator for 24 hours before cooking.  So it still requires a little planning, but not a trip to the store.

A note on sustainability:  I am embarrassed to admit that I didn’t check the label carefully when purchasing this fish.  I have the Monterey Bay Seafood Guide right on my phone so there are no excuses.  Depending on where tilapia is farmed, it can be rated a Best Choice (US Farmed), Good Alternative (Central/South America Farmed), or Avoid (China/Taiwan Farmed).  The fish packaging was already in the dumpster when I sat down to write this post, but I promise I’ll check next time!

The fish was fully defrosted by the time I got home for dinner, and I decided to loosely follow this recipe for Chili-Rubbed Tilapia.  It was so quick and so delicious.  Tilapia can be a little bland but I loved the spicy flavor.  I also sauteed some spinach, and I think this meal was on the table in less than 20 minutes!  I am calling this experiment a success.

Chili-Garlic Tilapia

1 T Chili 3000 (from Penzey’s)
1 t garlic powder
2 tilapia fillets (10-12 oz. total)
2 t olive oil with garlic (such as Garlic Gold)

In a plate, combine chili and garlic powder and spread over the surface of the plate.  Gently press the tilapia fillets into the spices.  Turn fish over and press the other side.  Use your fingers to make sure that the outside of the fish is completely coated.

Heat oil in a frying pan.  Place tilapia in pan.  Cook for 3-4 minutes on each side, or until fish flakes easily with a fork.