Grilled Tilapia with Sauteed Swiss Chard and Wild Rice

Ingredients

• tilapia fillet 5 oz
• Swiss chard, sautéed 1 cup
• wild rice, cooked 1/2 cup
• olive oil 1 tbsp

Method

1. Prepare the ingredients. Rinse the tilapia fillet under cold water and pat dry with paper towels. Wash the Swiss chard thoroughly to remove any dirt, then chop it roughly. Measure out the cooked wild rice and olive oil.
   Tip: Drying the fish well helps it grill better and prevents sticking.
2. Heat the grill or grill pan. Preheat your grill or grill pan over medium-high heat. Lightly oil the grill grates or pan to prevent the fish from sticking.
   Tip: If using a grill pan, brush a little olive oil on the surface before heating.
3. Grill the tilapia. Brush the tilapia fillet lightly with half of the olive oil. Place it on the hot grill or pan. Cook for about 3-4 minutes on each side until the fish is opaque and flakes easily with a fork.
   Tip: Avoid moving the fish too much to get nice grill marks and prevent it from falling apart.
4. Sauté the Swiss chard. While the fish cooks, heat the remaining olive oil in a large skillet over medium heat. Add the chopped Swiss chard and sauté for 4-5 minutes until wilted and tender. Season lightly with salt and pepper if desired.
   Tip: Add a splash of water if the chard starts to stick or dry out.
5. Warm the wild rice. If the wild rice is not freshly cooked, warm it in the microwave or on the stovetop until heated through.
   Tip: Cover the rice while warming to keep it moist.
6. Plate and serve. Arrange the grilled tilapia on a plate alongside the sautéed Swiss chard and wild rice. Serve immediately while warm.
   Tip: Garnish with a lemon wedge or fresh herbs for extra flavor if desired.

Pro tips

• To prevent the fish from sticking, make sure the grill or pan is hot before adding the fillet.
• Sauté Swiss chard stems first for 1-2 minutes before adding leaves if you want a more tender texture.