Fish Cauli-Rice Bowl
This irresistibly delicious, colorful dish is made in one-skillet, is quick and easy to make, and customizable with any of your favorite mix-ins. You’ll never want take-out again after tasting how good the homemade healthy version is!! Way more flavor, not as greasy as your favorite Asian restaurant version, and has loads of nutrition to help you feel your best!! This recipe is a quick and delicious way to transform leftovers into something tasty with perfectly al dente, full of rich savory flavors, and loaded up with plenty of extra veggies, eggs, and whatever protein sounded good. This is a healthy twist to the classic take-out dish, that's surprisingly speedy to make and SO flavorful and comforting. This is a simple recipe, the hardest part is chopping up all the vegetables and fillets.
The sky’s the limit when it comes to homemade variations, so feel free to get creative and use up other leftover ingredients you may happen to have on hand. Try this easy recipe, and cook a delicious dinner tastier and healthier than your favorite takeaway fried rice. Rice bowl is my go to meal whenever I want to freshen up my leftovers and turn it into something delicious and healthy. Fried rice is versatile and to me, it has no recipe, use the veggies and protein you have on hand and come up with something delicious and unique to you. I had some leftover fish an it wasn’t sizable enough to cook up a solid meal from it, another reason why I love fried rice is that the little protein you have goes along way in feeding a crowd. I used Tilapia fillets however any white fish will work. If you are not a big fan of fish, replace with small pieces of shrimp or chicken, and you'll get a delicious chicken fried rice. Use tofu instead fish, and serve a great tasting vegetarian version of this fried rice. I used cauliflower instead rice to make it healthier. Always use cold rice for anything fried rice, leftover rice works best, if preparing rice for sautéing, always set it in the refrigerator to cool before sautéing. Take your taste buds on a trip to Asia with this easy-to-make and delicious rice bowl! We shared this dish with our friends and family and many couldn’t even tell it wasn’t real rice! Reducing carbs to help stabilize your blood sugar, to reduce your response to insulin spikes, helps you feel great, so enjoy.
Fish Cauli-Rice Bowl: Makes 4 servings
4 cups cold cooked cauliflower rice
2 lbs raw Fish Fillet (I used Tilapia) or 22 oz cooked fish
13 egg whites
2 cups colored bell peppers, diced
½ cup green beans, diced
1 & ¼ cups mushrooms, diced
1 & ¼ cups red cabbage, diced
1 cup broccoli florets, chopped small (hard stems sliced thin)
1 cup zucchini, diced
1 cup yellow squash, diced
1 tsp garlic, minced
1 Tbsp rice vinager
2 tsp cumin
2 Tbsp tamari soy sauce (gluten free)
1 Tbsp Mrs. Dash Southwest Chipotle Seasoning
½ tsp crushed red pepper flakes
1 tsp ginger paste
1 Tbsp G Hughes Sweet Chili Sauce
1 tsp arrowroot
2 tsp sesame oil
4 tsp EV olive oil
Chop veggies: Chop your vegetables into equal sizable pieces keeping them separate as they will all have different cook times. Separate the broccoli stalks from the broccoli florets, as the stems take longer to cook.
Prepare fish: Thinly slice your fish against the grain into bite size cube pieces. In a gallon size ziplock bag combine cumin, Mrs Dash, ½ tsp arrowroot, close and shake to thoroughly mix. Then add in the fish cubes (or protein of choice) to the bag, close and shake to thoroughly coat the fish with seasoning. Then add in 1 egg whites (Note: this is not all the egg white, you will need 12 more when making the scrambled eggs), to the bag, close and shake (this will create crispy outside coating to the fish when cooked).
Scramble eggs: Using a non-stick sauté pan on medium heat, 1 tsp EVOO and ¼ tsp of minced garlic sauté until garlic is translucent. Scramble 12 egg whites, breaking them into small pieces as you go. Then transfer the eggs to a separate plate, and set aside.
Sauté veggies: Return your sauté pan to the heat, and add 1 tsp EVOO and ¼ tsp of minced garlic sauté until garlic is translucent. Then add in the veggies from largest to smallest, tossing for a few minutes until al dente and cooked through. Then transfer the veggies to a separate bowl, and set aside.
Sauté protein: Return your sauté pan to the heat, and add 1 tsp EVOO and ¼ tsp of minced garlic sauté until garlic is translucent. Then add in the fish (or protein of choice) to the pan flipping frequently to create equal crispiness on all sides. Toss for a 3-4 minutes until caramelized and thoroughly cooked. Then transfer the protein to a separate plate, and set aside.
Sauté rice: Return your large sauté pan (or wok) to the heat, then turn the burner to high heat. Add 1 tsp EVOO and ¼ tsp of minced garlic sauté until garlic is translucent. Add the chilled cauliflower rice, toss for 3-4 minute until just about crisp.
Mix it together: Throw in the rest of the vegetables (except the red cabbage) and the fish, toss to combine for a minute or two, until fully mixed. Stirring every 15-20 seconds or so until everything is starting to brown slightly. Then scooch everything to the sides and add in tamari, chili sauce, ginger, crushed red pepper flakes, and rice vinegar at the very last toss for a minute to stain the rice and take it off the heat.
Season: remove pan from heat. Stir in your red cabbage, sesame oil, and scrambled eggs. The finishing touch in this recipe, is a must. Sesame oil adds a rich toasty, nutty finish, but remember it is meant as a finishing oil, not a cooking oil, so remove the pan from the heat and then stir it in. You can also find sesame oil in the Asian section of grocery stores. The eggs add great flavor, texture and protein.
Serve! Then dish it up into 4 equal portions and serve hot!
Ok, now it’s your turn! Make your own healthy fish rice bowl with this recipe and take a photo and and tag us, so we can check it out!
Did you know studies show: overweight and obesity are linked to more deaths worldwide than underweight? In recent years, an estimated 300,000 deaths per year are due to obesity epidemic. WHITE rice is almost equal to white SUGAR on the glycemic index, Harvard Medical School States, WHITE rice has“the same effect as eating pure table sugar”. So many people think BROWN rice is healthier but it has the caloric equal to 10 teaspoons of sugar! Whereas, Cauliflower rice has only 5g of carbs with 3 being fiber. So cauliflower is a great healthy substitute for rice that doesn't create huge spikes in blood sugar. Fish is also packed with protein, omega 3s, vitamins, and nutrients that can lower blood pressure and help reduce the risk of heart attack, stroke, depression, ADHD, Alzheiemer's disease, dementia, and diabetes. Thus, the American Heart Association recommends eating fish twice a week as part of a healthy diet.
Remember it's not about depriving yourself of delicious food, it's about being mindful of your choices, portion sizes, and coming up with healthier alternatives that are just as good if not better. Thus, our mission is to not only guide you to improving your physical health but also create a healthy mindset. So many don't believe you can eat healthy, tasty food and feel great. The goal with the recipes shared on this blog is to provide access to simple, really delicious, and satisfying meals. NOT to deprive yourself!
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