Syndicated column from week of January 20, 2013.

I don’t know about you, but I am constantly trying to change up the menu. I get tired of eating the same thing all the time.  I picked up some tilapia when I went grocery shopping this last week. It is the one fish my husband likes.

Ok, it is the locally available fish that he likes. He had a type of fish on a Caribbean island vacation, years past, and is always on the lookout for it. Stores in Ohio just don’t carry Wahoo Fish.

Tilapia is a good choice for my family. Its mild flavor and hearty texture make it a favorite. Some members of my family aren’t crazy about strong flavored fish, if you know what I mean.

Usually we have tilapia wrapped in foil and grilled, but January is not grilling weather. I had to try out a different approach to serving the tilapia.

Tilapia Casserole

1 lb Tilapia

1 pkg (10 oz) Mixed Vegetables
1 pkg (6 oz) Oriental Flavored Rice

1 c Bread Crumbs

Thaw frozen tilapia and mixed vegetables. Preheat oven to 350 degrees Fahrenheit. Prepare rice according to package directions. Layer rice, tilapia and vegetables in 9 x 9 baking dish. Sprinkle bread crumbs over all. Bake for 30 minutes.

Make It A Meal: serve with clear soup, such as chicken broth or miso. Soy sauce, teriyaki sauce and sweet and sour sauce make good condiments. You could top the meal off with a cup of hot tea and a fortune cookie.

Approximate Nutritional Information: Servings Per Recipe: 6, Amount Per Serving: Calories: 146, Total Fat: 2 g, Cholesterol: 16 mg, Sodium: 348 mg, Total Carbs: 24 g, Protein: 10 g.

Variations: you could use any fish in place of the tilapia. Salmon and perch are readily available in the frozen food section of the grocery. Also, if you are a shrimp fan, toss in a few of those guys to give this dish a bit of extra seafood flair!

The family loved this combination! The flavors blended nicely and we had a nutritious meal that covered all food groups. Surprise, there were no leftovers! I might have to double up next time, so I can have lunch leftovers.

As a time saving step, you could pull the frozen fish and vegetables out of the freezer and place them in the refrigerator in the morning. By time you get home from work and are ready to start fixing supper, they will be thawed.

Experts say that we should be eating seafood at least once every week. Many people find seafood a challenge to prepare at home. I think that is due to the expectation that seafood at home should look just like the seafood we get at restaurants. It might also have a bit to do with the lack of fresh seafood away from the coast. However, there are many flash frozen seafood options in most groceries. I am going to work at adding more fish to our diet. Maybe the popularity of this recipe will help!

Noel Lizotte is breaking free of corporate stress with convenience cooking! This recipe is similar to ones printed in her cookbook Apron Free Cooking which is available on the website www.apronfreecooking.com.

Interested in one of the books pictured above? You can purchase on Amazon here.